Warm-up
100 Single Unders
50 Double Unders

Pigeon
Couch Stretch

2 rounds:
10 Jumping Jacks
10 Romanian Deadlifts (45/35)
10 Barbell Thrusters (45/35)

Strength
Barbell Curls

3 x 10

Tricep Ext

3 x 10

Conditioning
10 min AMRAP
5 S2OH (135/95)
5 Bar MU
15 Air Squats

Core

6 Rds

20 sec Hollow rock

10 sec rest

20 sec Plank

10 sec rest