21-18-15-12-9-6

OH Squats
Bar Facing Burpees
Ring Dips
Med Ball Sit Ups

4 Rounds

200 Meter Sandbag Carry
10 Sandbag Squat Cleans
20 Wall Balls
30 Double Unders

Tabata

8 intervals, :20 on/:10 off for each set of exercises.

Only rest in between is transition time

Pull-ups
Push-ups
Air Squats
Sit-ups
KB swings

20 Minute AMRAP

6 Burpee Bumper Jumps
9 Weighted Walking Lunges
12 Knees to Elbows

5 Rounds

15 Kettlebell Swings
15 Goblet Squats
15 Pull Ups
15 Double Unders

20 Minute AMRAP

10 Push Press
20 Slam Balls
10 Back Extensions
20 Sit Ups

4 Rounds

6 Mutant Makers (1 rep = Squat Cleans to Thruster)
12 Hand Release Push Ups
24 Box Jumps
50 Double Unders

400 Meters before each round

21-18-15-12

Kettlebell Swings
Push Ups
Wall Balls

4 Rounds

200 Meter Sanbag Run
10 Sandbag Step Ups
15 Bumper Burpees
20 Straight Leg Sit Ups

20 Minute AMRAP

5 Power Cleans
10 Hand Release Push Ups
15 Dips
20 Double Unders