WOD
For time:
50 single-arm DB overhead squats (35/50 lb)(20/35 lb)
50 single-DB step-overs (35/50 lb) (20/24 in)/(20/35 lb)(16/20 in)
150 double-unders (225 singles)
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders (110 singles)

*for OH squats, hold tower with 1 hand or use barbell, if necessary

Post-workout skill
2 rounds for quality:
100 single-unders
:30 hollow hold

PUREFIT
For Time:
40 single arm OH squat
40 single arm hold Step ups, alternate weight and leg as needed
150 single jump/15 calories
20 single arm OH squat
20 single arm hold step up
75 single jumps/ 7 calories