Set 1- 15 minutes through rounds of

15  Slam ball --> 20 Deadlifts --> 20 Single Arm KB Press

Set 2- 15 min through rounds of

8 Burpees--> 20 Pushups --> 20 Wall Balls

Set A- 4x through

-6-8 DB Push Press

-Rest 60 sec

-6-8 Romanian Deadlifts

-Rest 60 sec

Set B

-3 min jumprope

-1 min rest

-3 min DB Box Step

-1 min rest

-3 min DB Thrusters

Partern A works, while partner B rests.

20 min:

-10 KB press left arm

-10 KB press right arm

-20 Goblet Squats

THEN one round-

30 Wall Balls

-20 Slam Balls

-20 KB Swings

Set 1- 4x

-6-8 OH Squats

-45 sec

-10-12 Ring Rows

-45 sec

-3x Counter Farmer's Carry

Set 2- 3x

-1 min toes to bar

-1 min DB Ground to OH

-1 min KB Swing

Rest

Set A- 3x

-6-8 Heavy Deadlifts

-Rest 60 sec

-1 Counter KB Carry

-Rest 60 sec

- 1 Min Tempo Pushups

Set B- 6 min

-10 Burpees

-10 DB Press

-10 DB Box Step ups

Set I. 4x

-6-8 Landmine shoulder press

-Rest

-7 Supine Leg Lowering @ 5010

-Jump Rope 60 sec

Set II. 7 minutes

-7 calories assault bike

-7 Burpees 

-7 KB Swings

Set 1 - 4x 

- 5-6 Barbell Front Squats @3011

-1 min rest

-20 Kettlebell Swings

-1 min

-Egg Rolls 30-45

-1 min rest

Set 2 - 6x 

- 12 Dumbbell Thrusters

-20 Wall Balls

-45 sec rest

Main Set: 4x through

6-8 Heavy Deadlifts

10-15 Pushups

10 DB Reverse Lunges/ leg

Assault bike--> Plank--> Banded Walk

Set 1- 4x through

-Landmine shoulder press 8-10 reps/ arm

-Supine pull-ups 6-8 reps

-Egg Rolls 6-8

Set 2- 3x through

-15 push press

-90 sec rest

Set A-- 4x through

-Single Leg Step ups (8-10 per leg)

-60 sec rest

-4-6 pull ups

-60 sec rest

Set B-- 5 min through

-10 Wall Balls

-20 Mountain Climbers

Set C-- 5 min through

-10 Slamballs

-10 Ring Rows