Intervals

9 sets of 40s on, 1:20 off:

1) 25 DU's/SU's or lateral Jumps
ME Air Squats

2) 10 alt. DB Snatches / 5 KB snatches per side
ME Burpee over DB/KB

3) 10 single arm DB/KB Push Press
ME Mountain Climbers

Skill

4 sets
3-4 wallwalks
rest 15s
10-12 controlled bottom pistol squat switches (elevate heels if needed)
rest 60s

Intensity Intervals

5 sets (allout each set)

4 burpees over object
8 alt. jumping lunges
4 burpees over object
8 jumping squats
4 burpees over object

rest 2 min