A)
Make a fun warm up for yourself

B)
3 sets:
8-10 Bench press (heavy)
90 sec rest
21’s on the EZ car (7 curls from shoulder to 90, then 7 curls from hip to 90, then 7 full curls)
90 sec rest
8-10 Heavy front squats
90 sec rest

C)
3 sets for max double unders:
in 2 minutes complete:
30 KB swings (70/55)
30 Air squats
in the remaining time as many double unders as possible