Warm up - Tabata situps (8 rounds of 20 seconds "on" 10 seconds "off")

7 min AMRAP:
10 kipping pullups
10 strict pushups

Rest 2 min, then

7 min AMRAP:
10 front squat 65/95
20 box jumps

Post total situps and rounds completed for each couplet to comments

Daily Extras - choose 2

800 m run
600 rope jumps
5 min spin bike jogging
3 laps elliptical 8/10 (speed 65+)
75 burpees

Workout Notes: 

  1. one knee pushups

  2. OG box jumps

  3. That could be a lot of pullups. If you get up around 50 reps - WATCH FOR HAND RIPS.   

  4. How to prevent hand rips. 

  5. Those are some heavy fr. squats. If you aren't ready - scale, or you will fear your toilet seat.

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