Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders

3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

5 rounds

10 push press
30 double unders

or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

21-15-9

Thrusters
Goblets Squats
Burpees


Or
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump then

1000m run then
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

rest 3min then

3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

Remember...turn clocks back