Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts.

Minute 4 :  rest

4 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.

250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run

Time Cap: 15 minutes:
50-40-30-20-10
Double-unders
25-20-15-10-5
Knee to elbows

200 meter run

30 foot sled push

10 L/R Stepping Lunges

10 Rounds

Rest 45 seconds between each round

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

Ruck 3 miles

300 Box step ups

Assault Bike 125 Calories