Part 1 (15 minutes)

Shoulder Press 3 reps @ 70 % of your 1 rep max
Shoulder Press 3 reps @ 75 % of your 1 rep max
Shoulder Press 7+ reps @ 80% of your 1 rep max

Part 2 (4 minutes)

Tabata Front Squats  .

Total Reps
(A + I ) 65/45
(B) 45/33

Part 2 (12 minutes)

As many rounds as possible in 12 minutes
10 Burpees
25 Double Unders

(A) as rx
(I) 10 double unders
(B) single unders.