Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups
14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Today is going to feel a bit weird and awkward for many of us. The one arm dumbell push jerk is a movement that really makes you focus each rep (as any of our athletes with shoulder injuries that have used the one arm dumbell version of the movement can attest to). 

The cool thing is that once you get more proficient with one arm, when you go back to that perfectly balanced barbell things tend to feel easier.