Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

3 rounds
50 single unders
25 plate hops
4 db snatches + 4 db c&j , work up close to workout weight during warm up
8 goblet squats
8 scapula pull ups

test 1 round : 15 double unders + 2 db snatch + 2 db c&j @workout weight