Warmup:
Tabatta: (4 rounds of each)
Alternating:
Slam ball + jump
Burpees with elbow/shoulder tap after pressing up

Strength: 15 minutes:
See Saw Strict Press with Dumbbells (focus on midline stability)
X 12 reps (6/side)
Push-up from knees or toes, with toe touch x 12 (6/side)
30 ft bear crawl

WOD:
7 minute AMRAP:
10 medball squat cleans
10 push press
10 box jumps

3 min rest

7 minute AMRAP:
10 burpees
10 walking lunges
10 medball situps