Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

30-20-10
30 reps of each in round 1, then 20 reps of each in round 2, 10 reps of each in round 3
Single arm KB Russian Swings Left
Single Arm KB / DB Clean & Jerk Left
Alternating arm Renegade rows
Single Arm KB / DB Clean & Jerk Right
Single arm KB Russian Swings Right

Core:-
100 situps, every time you break perform 5 knees to chest situps