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

WARM UP
5/5 WALKING PUSH UPS
5 WALL BALLS
1 BLDG RUN  WITH 5 LEAPS EACH CORNER
5 INV RING ROWS
1 MIN HAND STAND HOLD
3 ROUNDS

WORK OUT

AMRAP 4 MIN
5 BALL PUSH UPS
10 JUMP SQUATS
3 MIN HOLD
DEAD ROACH W/BALL

AMRAP 4 MIN
5 PUSH PRESS  2DB   40/50
5/5 JUMPING SPLIT LUNGES
4 MIN HOLD
ELECTRIC CHAIR 135#

AMRAP 4 MIN
2 WALL CLIMBS
10 DB SWING 50/65
5 MIN HOLD
PLANK HOLD 45LB PLATE