4 sets of:
8-12 single arm Floor Press / side (use DB or KB or do 8-12 reps with a Barbell. If no weights are available do a Push Up Variation where you can do between 8-20reps)
Rest 60s
10-15 3-Point rows / side (use a DB/KB/Backpack or do Bent over rows with a barbell)
Rest 60s
For Time:
21-18-15-12-9-6-3 of:
Thrusters (single arm with DB or KB / Backpack Thrusters or Barbell Thruster)
Burpee over DB/KB/BB/Backpack
(TC 16min)