Warm Up:

10 each direction:

Shoulder Circles

Elbow Circles

Wrist Circles

2 Rounds:

10 Scap Pushups

5 Plank Pushups (down + up = 1)

20 Lateral Hops 

2 Rounds @ lighter than workout weight:

10 Floor Press

20 Single Unders or Plate Jumps

10 KBS

Workout:

5 Rounds for Time: (15min Cap)

15 DB Floor Press

40 Double Unders

15 Heavy KBS