BuddBells.com

Skill: double unders
Warm-Up: ladder
20-11 double unders
10-1 burpees

Workout: 5 rounds
10 double swings
8 double pause squats
6 double clean and press
4 double snatches
2 Turkish Get Ups each side

Skill: Viking push press

Warm-up: VO2 Max 15 seconds/ 15 seconds
Viking push press 5 rounds each side
Snatch 5 rounds each side
Total time 10 minute

Workout: 50, 40, 30, 20, 10 (do all exercises 50 reps, then all exercises 40 times, etc)
Criss cross abs (25 each side: first round)
Active side plank (25 each side: first round)
Box squat
Chest high swing/ over head swing (50 total swings: alternate between swings)
Swimming superman (GI Joe Frog swim)(25 each side first round)