20 minutes of grinder PT:

30 Push-ups, 10 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
11, 5, 3

Smith press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps
Dips x 20 reps
105# x15, 125# x8, 155# x5, 175# x4-1, 165# x