Warmup:
tire discus race (throw tire, run to it and throw it again)

Specific:
Sled pushes with 95# then with 135#

Workout:
5 rounds for reps
1min abmat situps
1min wallball 20# @ 10'
1min tire flips (10m = 1 rep)
1min sled push 135# (10m = 1 rep)

136 reps.