3x :60 each
1. Battleropes Waves
2. American KB Swings
3. Wall Ball Burpees
4. Resistance Band Pull Aparts
5. Single Leg KB Romanian Deadlifts (30 sec each side)
6. Renegade Rows to Push Ups
7. Front Rack KB Walking Lunges

Pull-ups
Strict: 3-2-1-1-1

1 Round :60 each
1. KB Outside to Inside Swings
2. Jump Rope: Regular Skipping
3. KB Clean and Squat Left
4. Jump Rope: Side to Side
5. KB Clean and Squat Right
6. Jump Rope: Fighter Stance Left Skipping
7. KB Snatch Right (Pull Snatch or Swing Snatch)
8. Jump Rope: Fighter Stance Right Skipping
9. KB Snatch Left (Pull Snatch or Swing Snatch)
10. Jump Rope: Boxer Swing Skipping
11. KB High Pulls Right
12. Jump Rope: Jumping Jack Skipping
13. KB High Pulls Left
14. Jump Rope: Right Knee Raise Skipping
15. KB Push Ups (Alternate)
16. Jump Rope: Left Knee Raise Skipping
17. KB Push Ups (Alternate)
18. Jump Rope: Ali Shuffle Skipping
19. KB American Swings
20. Jump Rope: Regular Skipping