Alternate between the following (4 sets of each):
Strict pull ups x 8 reps
Rest 1 min
Push ups x 16 reps (scale to meet range)
Rest 2 mins

then

8 min AMRAP of:
8 Burpee box jump overs/step overs
16 Kettlebell swings

Rest 4 mins, then

8 min AMRAP of:
8 Alternating single-arm dumbbell snatch
16 Sit ups

Post weights and reps to comments

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