Warm-Up:
5 minutes single skips
3 x 5 Hanging Scap Retraction, 5 Divebomber Push-Ups, Squat Walk right 5 steps, Squat Walk left 5 steps

Workout:
15 min AMRAP
5 Pull-Ups
10 DB Renegade Rows (5 Rows per side, Alternating, with Push-Up)
25 Double Unders (scale to 60 Skips + 30 High Knees)

Finisher:
2-3 sets of GHD Hip Extension (8-10 reps at a time)

Warm-Up:
Row 500m, then
3 x 5 Pause Squats, 10 Spider Lunges, 5 Alt-T Push-Ups/side, 10 Rolling Split Straddles, 30sec Wrist Stretch on the floor.

2min Death Stretch/side (2 x 30sec chest up, 30sec chest down)

With PVC:
2 x 10 Wrist Rotors/side, 5 Dislocates, 5 Samson Lunges (PVC held overhead, 2 count at the bottom of the lunge)

3min Band Lat/Tri Stretch (90sec/side)

With the bar:
2 x 10 Back Squats, 5 BTN Push Jerk; then
3 x 3 Pause Clean Extensions + 3 Hang Hi Pulls + 3 Hang Power Cleans + 3 Push Jerk

Two times through:
2min supine Bully drill (no partner); followed by,
2min Chair Prayer stretch