30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge

5 rounds for time of:
400-meter run
10 overhead squats

100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

5 rounds, each for time, of:
400/500-meter row

Rest 3 minutes between efforts.

3 rounds for time of:
30 push-ups
30-meter front-rack walking lunge

9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk

4 rounds:

20 GHD hip extensions

15 toes-to-bars

Every 1 minute complete:
10/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.