Six sets of:
Shoulder Press x 2 reps
Rest 2-3 minutes, increase weight with each working set to hit a max for day.

Then Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders

Cash Out: 50 Evil Wheels (use 5 or 10lb metal plates)