40 Minute AMRAP:

60 Double Unders
50m Farmers Carry (32/24 kg)
40 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
5 Burpees

Calf Stretch
Samson Stertch
Torso Rotation
3 Rounds:
10 second Active Shoulder Hang
10 x Glute Bridge
10 x Toes to bar
10 x Broad Jumps
10 x Dumbbell push press (15/10 kg)
Run 200m

Change double unders to 120 single skips
Reduce weight of Farmers Carry
Lunges instead of squats
Push-up from knees or dumbbell press
Banded Pull-ups