In Gym: https://youtu.be/WO5gnu1PRAs 

At Home: https://youtu.be/xd_v9BS5JQY 

Strength: Chin Up Progression:

Every 2:30 x 6 sets (15 mins)

6 Chinups

*Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo

Conditioning:

9 Min AMRAP:

10 KB Sumo DL High Pulls

35 Double Unders

15 Situps

Comp: 70/53, 50 Double Unders

Fitness: 53/35, 35 Double Unders

GPP: 40/30, 35 Plate Jumps

Health: 30/22, 20-30 Plate jumps