HIIT

Men/Women
Strength:
4 x 10 Wide Grip Pull-Ups (going to 90 degrees in elbow, squeeze shoulder blades)
4 x 12 Wide Push-Ups (chest touches ground, arms fully extended, use knees if necessary)
4 x 6 Chin Ups
4 x 8 Push-Ups on Med Ball (if need to scale, use narrow grip)

HIT:
4 Rounds:
30, 60, 90, 120 Double-Under (x2 if singles)
40, 30, 20, 10 Sit-Ups
12, 9, 6, 3 DB Clean + Reverse Lunge + Press 25% (EACH)
Rest 60

Your first round will be 25 DU, 40 Sit-Ups, 12 DB C+RL+P, second round will be 50, 30, 9, and so on. Rest 60 seconds after each round.

Beginner:
4 Rounds:
30, 60, 90, 120 Singles
25, 20, 15, 10 Sit-Ups
12, 9, 6, 3 DB Clean + Reverse Lunge + Press 10% (EACH)
Rest 60