You Got It All

Upper Body Strength
10 Min EMOM
1st – # Pull Ups 3 sec isometric hold every rep
2nd – 3 Strict Press + 5 Push Press + 7 Push Jerks

Core Conditioning
3 rounds, 1 min rest between rounds
10 hanging knee raises
20 jack hammers
30 russian twists with kb

Workout
12 Min AMRAP
45 Double Unders
15 Push Ups
15 Kb Swings 24/16

All