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
10 JUMPING PULL UPS
1 MIN  HS HOLD
10 PUSH UPS
10 FLOOR WIPERS
20 MT CLIMBERS
2 ROUNDS

WORK OUT

20/20 STEP UPS
30 PULL UPS
30 RING DIPS
30 OHS 45/65
30/30 ONE ARE DB SWING  40/35
60 RUSSIAN TWISTS  40/35
120 PUSH PRESS 65/45
THEN:
10 OF ALL ABOVE IN ORDER, INCREASING WEIGHT WHERE POSSIBLE