3:00 Ergo / Cardio
10 hip bridges
10+10 one leg glute bridge
15 air squats

then 2 rounds

5+5 One arm DB Thruster @light/moderate
10 kipping / Kip to swing
15 plate hops
:45 sec ergo work @ 80% pace

then 2 rounds @working pace

3 db thrusters
4 toes to bars/hanging knee raises (scaled) / (Sit ups only for scaled masters)
16 double unders / 24 single unders (scaled)