Warm up: 2 minutes of Jump Rope

For Time:

4 Rounds:

1 Wall Climb

10 Calorie Row or Bike

2 Push Press

20 Medicine Ball Sit ups

3 Rounds of:

2 Bar Muscle ups

20 Wallballs

4 Power Snatches

40 Mountain Climbers

2 Rounds: 

3 Rope Climbs

30 Air Squats Holding Medicine Ball

6 Push Jerks

60 Double Unders

1 Round:

4 Ring Muscle ups

40 Glute Ham Sit ups

8 Hang Cleans (Yes Squat)

80 Ball Slams

*Use the same weight for all barbell movements