3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

5 LDSUB
5 JUMPING PULL UPS
5/5 TOE TOUCHES
20 MT CLIMBERS
1 BEAR CRAWL F/B
10 MINUTES

WORK OUT      30 MINUTES     ANY ORDER    MINIMUM OF 5 REPS    NO REST

DB SWINGS
WALL BALLS
INVERTED RING ROWS
PUSH UPS
BENT OVER ROWS

THEN:

ONE ARM DEAD COCKAROACH