Warmup

Tabata

Jumping jacks

Plate Glute bridges

Suicides

Hollow rocks

Jump squats

Mountain climbers

Russian twists

Burpee On plate

Strength

E2mom x12

1 clean

1 front squat

1 Split jerk

Start at 50% of max clean n jerk

For time ..20 min cap

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps24/20 

25 x2 double unders

50 superman

25 Ring dips

50 Toes to bar

25 Wallballs 20/14

50 Sit-ups

5 Rope Climbs