Warm-Up:

2 Minute AMRAPs

(1) 10 Trunk Twists, 10 Forward + Backward Arm Swings, 10 Kang Squats / (2) 10 Staggered Hops per side, 10 Lunge + Stretch (5/side), 10 Single-Arm DB Swings (5/side) / (3) 5 Single-Leg RDL + Row, 5 Single-Arm Push Press, 5 Plank Kickback + Push-Up

Strength:

New Magic Number: (Original Magic Number +5) x 10. Use the same number as last week’s reps. It doesn’t matter if you finished them or not. 

For time:
Magic Number in 5 sets. Rest 1 min between sets. 

(If your original Magic Number was 7, your Magic Number + 5 from last week = 12. 12 x 10 = 120. That’s your new Magic Number – 120. Divide that number by 5. 120 divided by 5 = 24. Complete 5 sets of 24 reps, with one minute rest between each)

Workout:

For time:

50-40-30-20-10
Sit Ups 
Double-Unders (Double the reps for Single-Unders, same number of reps for Dumbbell Lateral Hops)
Kettlebell Swing  (Dumbbell/Backpack Swing)