3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
5 SDHP
5 THRUSTERS
5 FLOOR WIPERS
20 MT CLIMBERS
5  JUMPING PULL UPS
1 MIN HAND STAND HOLD
3 ROUNDS

WORK OUT

5 WALL BALLS
5 RUSSIAN TWISTS W/BALL
5/5 TGU   30/40
5 HANG CLEAN SQUAT 85/135
5 PULL UPS
5 RING DIPS

LADDER UP THEN LADDER DOWN

REPEATING EACH OF THE PREVIOUS EXERCISES BEFORE PROCEEDING TO THE NEXT
THEN WORK YOUR WAY BACK UP STARTING FROM THE BOTTOM