Racked alternating lunges* (20)
Goblet squats (10)
Toes-to-bar (10)

5 rounds

Manmakers* (5)
Jumping lunges (20)
Russian twist with kettlebell (20)

3 Rounds

Dumbbell thrusters (10)
Med ball slams (10)
V-ups (20)

6 rounds

Kettlebell clean & press (8 per side)
Dips (10)
Weighted plank hold (30 seconds)

4 Rounds

Dumbbell snatches (8 per side)
Push-ups (10)
Knee to elbows (10)

4 rounds

Double-unders (20-50)

Burpees (10)

Turkish get-up (5 per side)

6 rounds

Deadlifts (8)

Wall balls (12)

Hollow rocks (15)

6 rounds

8 Rounds

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

Grip strength and core

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)