21-18-15-12-9-6-3 Reps of:

Dumbbell Thrusters (20/15 kg)
Burpees

WARM UP:

Samson Stretch
Pidgeon Stretch
10 x Glute Bridge

3 Rounds of:
5 x Kipping Swings
5 x Inch Worm Push-ups
5 x Broad Jumps
5 x Kettlebell Swings
5 x Goblet Squats (using kettlebell)
5 x Strict Press (using kettlebell)

SCALING:

Reduce dumbbell Weight – for shoulder injuries do Dumbell Front Squat