5 Rounds:
10 Alt Arm Dumbbell Muscle Snatch
20 Knees to Opposite Elbow
15 Jump Squats

The ‘muscle snatch’ is meant to use little to no leg/hip drive to bring the dumbbell overhead. Use a weight that allows that. If you don’t have any dumbbell/kettlebell light enough, use a medicine ball, weight plate etc.

If you cannot do the knee to opposite elbow, scale to a knee raise where you’re twisting to the opposite side, or perform plank knee to elbows on the ground.

The jump squats should be fast. Only leave the ground 1-2 inches