Part 1:
3 rounds with no rest between rounds (18 min total).
1 min max reps double unders.
2 min max reps muscle ups.
3 min max reps air squats.
*Sub jump tucks for DUs.
*Sub CTB pullups, pullups, or ring rows for MUs

Part 2:
Mobility
1 min banded hamstring each leg +
1 min banded hip each leg
x 3 rounds
Then
1 min banded bowlers stretch shoulders ea arm +
1 min banded arm locked out OH ea arm
X 3 rounds