Respect yourself and all others will respect you.  ~Confucius

WARM UP

2 MIN JUMP ROPE
THEN:
1 ROPE CLIMB
2 HSPU
5/5 WALKING PUSH UPS
20 MOUNTAIN CLIMBERS
2 ROUNDS

WORK OUT

4 PULL UPS
4 WALL CLIMBS
6 DB CLEANS   45/30  or bar bell 105/75
6 DB SQUATS    45/30  or bar bell 105/75
8 PUSH UPS
8 VUPS
10 ROUNDS

THEN:

1 DANNY RUN