JUMP JUMP JUMP
A:
Warm Up
25 burpees

Then,
2 rounds
10 Crab Reach
:20 Static Beast
:10 Static Beast + Opposite Arm & Leg Lift (:10 per side)

Video for reference:



B: Metcon (Time)
20 minutes Double Under Practice
Progression:
High Jump > High Jump Single Under > High Jump Double Clap > High Jump Double Under
Try 20 reps for each movement above, proceed to next movement with good performance.

Note: Keep high jump, slow motion, and hand side to side swing..... not your hand flapping around & swing.

C: Metcon (Weight)
EMOM x 5 rounds. Using 55lbs weight

Minute 1 & 2
3 Squat Clean/Power Clean + Squat.
5 Thruster
7 Burpees Over Bar

Minute 3 & 4
3 Squat Clean/Power Clean + Squat
5 Thruster
No Burpees

Minute 5
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

Note: Been 3 consecutive days hit crossfit, still feeling strong 
OK today rest.

Full reference -- was late to the session and Warm Up was swapped with Burpees.
Athlete can try perform 800 Double Under with 20 mins.