Primer for the 5 Rounder

Strength

E3M9M

6 DBL DB Alt Lunge (Suitcase, Front Rack of Overhead)
3-6 Pull-ups or C2B Pull-ups
15 Crossovers, Double Under or Double Under Crossovers

MetCon

5 Rounds For Time:

FITNESS
5 Rounds For Time:
75 Crossovers or 150 Single Unders
24 Alt Lunges
20 Ring Rows

PERFORMANCE
5 Rounds For Time:
75 Double Unders
20 DBL DB FR Lunges 50/35
20 Pull-ups

COMPETITION
5 Rounds For Time:
75 Double Unders
20 DBL DB OH Lunges 50/35
20 C2B Pull-ups