For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

35 Double Unders
11 Front Squat
7 Burpee Box Jump

7x2 back squats at 85% of 1RM

WOD
20min AMRAP
2 weighted pull-ups
4 GHD sit-ups
6 weighted step-ups
8 ring dips
Choose your weight and height for pull-ups and step-ups

35# strict pullups. 25# for step-ups 20". Ring Dips no band. Did not sandbag this workout, pushed the limit for myself. Good range of motion and good movements.

3 rounds for time of :
20 CTB
15 Burpees
10 C&J @60/35 kg

Timecap : 15mins

3 rounds:
10/ side KB front rack lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

Gym to Audubon park and back

4-6 Sets - Warm Up and Activate
Assault Bike 30sec (increase pace with each set)
6 Single Arm Landmine Press/arm
8 Banded Face Pulls
rest walk 60sec between sets

3-…-3 of:
BB Jerk
3RM

Overhead squat 5 x 3