The Push Press
50 Push Press (135#/95#)
Every time you drop the bar, you incur a 5 burpee penalty. The burpee penalties are to be be performed together, after you finish the 50th push press. Your time is counted after the burpee penalty is performed. The only place that the bar may rest is on the front rack position. The push press you use should be between 65-70% of your one-rep-max.
20 Back Extensions (not hip extensions, but the real-deal back extensions on the GHD)