A: Double Unders-- pick 1:
-20 Unbroken Double Unders for time x 3 sets
-2 Singles/2Dubs x 5 x 3 sets
-10 Singles/1Dub x 5 x 3 sets

B: Conditioning
2000m row
-every 500m, do 10 burpee box step-ups (24"), including at the end