Warm up:
3 Rounds
3 Inch Worms + twisted cross each rep
6 Scap Push-ups
9 Prone Snow angels

3 rounds
10 Lateral hops over object
10 Bodyweight Goodmornings

Build: Floor Press
100 reps for time (8 Min Cap)
-Every time you put the weight down you must do 7 Burpees over the weight-

Conditioning:
Work x 3 min, rest :90 x 4 sets (16.5 minutes)
7 Hang Power Cleans
7 Push Press
50 Double Unders/Singles or 25 lateral hops over Bar or DB

*Reset rounds for each new interval. Do not pick up where you left off.
Goal is to get more rounds and reps each set. Start slow and build in speed
List rounds and reps completed per each AMRAP in the comments