For time.
25 pullups
50 pushups
75 squat to box jumps
100 stab crunches (feet elevated)
150 KB swings 25/35
200 plate switches (1+1=2)
500 m row
Post time and how you navigated this workout to comments.
Workout Notes:
Do your best, but if you aren't ready for those jumps or switches after T-Day, replace them with a cardio option.
No "Extras" today.
You may partition this workout.
You may complete in any order.
Elevating your feet makes it harder to do the crunches if on a ball.