Warm-Up:

Run 150 slow
2 minutes Squat Stretching (start slow, move faster as you go)
:30 jump rope singles

Run 150 medium
2 minutes Shoulder Stretching (start slow, move faster as you go)
:30 faster singles or slow doubles

Run 150 fast
2 minutes pull-up/ring row warm-up (scap pull-ups, kips, slow negatives, etc)
:30 Max-Effort double-unders or FAST singles (UB)

Workout #1:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Wall Ball

Rd 2- Sit-Ups

Rd 3- Lateral Hop over KB (over + back = 1)

Rd 4- KB swing

Rd 5- Medicine Ball Clean

Track total reps of “Max-Effort” movements over all 5 rounds

At-Home Version:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 3 Single-Arm Bent-Over DB Rows per side, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Single-Arm DB Thruster / Rd 2- Sit-Ups /Rd 3- Lateral Hop over DB/KB (over + back = 1) / Rd 4- Single-Arm DB/KB swing / Rd 5- Single-Arm DB Squat Clean

Workout #2:

For time:
50-40-30-20-10
Double-Unders (Double number of reps of Single-Unders if proficient with jumps)
Run 150

This should be a fast workout!