Segment 1 (Warmup):
AMRAP in 5 minutes (moderate pace)
20 Double Unders/40 Skips
5 Burpees
10 Box Jumps
10 Walking Lunges

Segment 2:
5 Rounds
15 T2B
Rest 1 minute between sets

Segment 3:
Thrusters
5-5-5-5-5 reps

Segment 4:
AMRAP 9 minutes
10 DB hang squat cleans (Rx: 50/35 S1: 35/20 S2: 25/15)
5 Pullups (scale as needed)