Buy in: 15 reps Wall Balls, light dumbbell thrusters, push ups, ring rows, sit-ups, hip thrusts on bench. Mobilize.
5 sets of 5 reps Strict Press. Progressive loading.
5 sets of 5 reps Strict Pull-ups (or Chins). Load if possible.
Finisher: In 3 minutes- Complete 150 Double Unders. With the time remaining, bike as many calories as possible.