3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARMUP

5 LDSU
10  V UPS
20 MT CLIMBERS
1 LEAP F/B
1 HSH
1 SPANISH RUN
2 ROUNDS

WORK OUT
1 MIN PULL UPS
2 MIN BICYCLES
3 MIN TGU  50/40
4 MIN MANMAKERS
5 MIN BCWC
6 MIN SQUAT HOLD W/WEIGHT    DEAD COCKROACH W/WEIGHT  ALERTNATING MINUTS
7 MIN  …1 MIN ALL OF THE ABOVE
THEN:
1 MIN BURPEES