For 10 minutes on the minute, perform 2 front squat rep and 6 clap pushups (weight on the front squats should go up each set)
Single arm overhead DB lunges: 4×10 ea (hold the db overhead in one hand and perform 5 lunges on each side and then switch hands)
V-ups: 4×10
?McPhee?? for time
8 rounds of 5 pull ups and 7 super Burpees with a deload