Levels: All
Equipment Needed: Dumbell or Kettlebell (or any weight with a grip to press overhead), Jump Rope.

Strength:
super set 4 rounds
8-12. seated. OH Press
8-12 forward. raise with a twist

Metcon:
3 rounds
20. thrusters
50 DUs
25 sit ups

Finisher:
3x10 (each movement)
-side raise
-side-forward. raise
-reverse. fly