A) For time:
20-15-10 Dumbbell Thrusters (50s/35s)
*Perform 30 or 60 Double-Unders after each set. Choose the reps that fit your skill level.

Time Cap: 12:00

B) For time:
20-15-10 Strict Pull-Ups/Ring Rows
*Perform 30 or 60 Double-Unders after each set. Choose the reps that fit your skill level.

Time Cap: 12:00

C) 4 rounds, for quality, of:
12 Delt Front Raises
12 Delt Lateral Raises
12 Rear Delt Flys
12 Arnold Presses

Perform as one superset. One weight for all movements done consecutively.

Home Workout
6 rounds, for time, of:
30 Lunges
20 V-Ups or Tuck Crunches
10 Push-Ups