Warm up 5 minutes cardio and trainer led warm up and mobility to recover and prepare.

Strength
15 minutes of double under work and HSPU work

WOD
Minute 1 max Cal in 45 seconds
Minute 2 max push jerks in 45 seconds
Minute 3 max Cal in 45 seconds
Rest 5 minutes and repeat using first round as your numbers to hit each minute.