21-15-9
Plate to overhead 15 lbs (modification if no plate available: double dumbbell snatch)
Push-ups (see video for modifications)
Alternating jumping lunges
Notes:
Order of the workout is as follows:
21 plate to overhead or double dumbbell snatch
21 push-ups
21 jumping lunges
15 plate to overhead or double dumbbell snatch
15 push-ups
15 jumping lunges
9 plate to overhead or double dumbbell snatch
9 push-ups
9 jumping lunges

Pace yourself but move from one movement to the next, rest as little as possible in between.