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
1 BEAR CRAWL WALL CLIMB F/R
10 FLOOR WIPERS
20 MT CLIMBERS
1 LEAP F
1 LEAP B
10 JUMPING PULL UPS
3 ROUNDS

WORK OUT

15 PUSH UPS
30 SQUATS 1DB
15 PUSH UPS
60 BICYCLES
AMRAP 15 MIN

THEN:
 1 MIN HOLD
BAR HANG
HS HOLD
2 MIN HOLD
SIDE HOLD  1 MIN R    1 MIN L
OH HOLD WITH SQUAT DB ABOVE
KNEE
3 MIN HOLD
ELECTRIC CHAIR
4 MIN HOLD
PLANK