Lunges
Pullups

Bike
Shoulder Presses:

Front Squats
Box Jumps
Row  

Ring Dips
Kettlebell Swings

Hang Squat Clean

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds

Linda

3 rounds, each for time of:

Run 400 meters
15 cleans

Row 500 Meters

15Push Jerk

3 rounds of:
Bike 500 meters
15 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
12 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
9 shoulder presses at ½ body weight

Complete as many rounds as possible in 10 minutes of:

25 squats
10 Ring Dips

Back Squats

5 x 5 @ 90 %

Complete as many rounds as possible in 15 minutes of:

12 Pullups-ups
36 kettlebell swings

21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups