Warm up
3 rounds
1:00 High Knees/Marching
10 Shoulder to Overhead (R/L)
15 Air Squats

Metcon
10 Sets
20-30 Jumping Air Squats
20-30 Alternating Leg V-Ups
Max Dumbbell Hang Clean and Jerk (right/left)

Accessory Work

3 rounds:
12 Chin Up/Pull Up/ BedSheed row/Ring row..
10 Lateral Box Step Ups (each side)
3-5 Turkish Get Ups (each side)