Twelve rounds for quality:

30 seconds of double unders

30 seconds fitball plank

rest 30 seconds

For time, rounds & reps:

Five minutes of rowing

Rest two minutes

AMRAP in five minutes

5 body weight bench press

12 medball clean (9/6 kg)

Rest two minutes

10-8-6-4-2 reps for time of:

Pull-up

Burpees

Time cap 5 minutes