10 rounds for time of:

20 double unders

10 headstand bends

modifications: (100 singles) and/or less rounds

2 widths bear crawl

20 squats

20 pushups

10 sprints

2 rounds for time of:

400m run

20 pullups

400m skip

30 pushups

3 stair laps

50 bent knee situps

As many rounds as possible in 15 minutes of:

10 burpees

10 jump up burpees

10 lunge jump burpees

4 rounds for time of:

4 bear crawls

10 stance squats R

10 stance squats L

20 pushups

3 stair laps

5 rounds of:

1 min max burpees

1 min rest

1 min max tuck situps

1 min rest

Jane:

3 rounds for time of:

400m run

burpee pullups (21-15-9)

modification: burpees and pullups with assistance (jumping or bands)

10 rounds for time of:

20 double unders

10 burpees

 modification: 100 singles

4 rounds for time of: 

50-30-20-20 Plyo PLUS!

10 - 100m sprints with 2 min. recovery

OR

400m lunges