Warmup, then:
A.
Every 60 seconds, for 4 minutes (4 sets) of the complex:
Rope L-Hang x 10 seconds + Toes-To-Rope x 3 reps (Alternate sides where rope hangs next to hips and hand placement each set)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Burpee x 5 reps + Rope Climb (with or without legs) x 2 reps
55+: Rope Climb x 1 rep with legs
Followed by. . .
B.
Back Squat
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 7 reps @ 75%
7. x 7 reps @ 75%
Rest exactly 2 minutes between sets.
C.
Every 3 minutes, for 15 minutes, complete:
50 Double-Unders
20 Burpees
D.
Two sets of:
Landmine Rows x 6-8 reps per side
Rest 60 seconds
Seated Banded Hamstring Curls x 20 reps
*lot of work today, if your time crunched, make sure you do either A or B + C, (A+C, or B+C depending on what you need most)