7 Dumbbell Clean

7 Dumbbell Push Press

7 Dumbbell Snatch 

10 Walking Lunges  

7 rounds

500 Meter Row

4 Rounds

50’ Broad Jump

10 Goblet Squat

50’ Walking Lunge

10 Kettlebell Swings

250 Meter Row

30’ Reverse Bear Crawl

10 Pass Thru

10 Box Step Ups

10 Jumping Squats 

10 Goblet Squats

5 rounds

500 Meter Row

3-4 Rounds

50’ Broad Jump

10 Wall Ball

50’ Walking Lunge

10 Deck Release Push Ups

10 Bar Knee Raises

Push Press

4 rounds

100,115,135, 145 5 reps rest 2 minutes

Finish with maxreps at 100

3-4 Rounds

250 Meter Row

30’ Bear Crawl

10 Back Extensions

2Rounds

50’ High Kick

10 Situps)

10 Ring Row

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

12 minutes

Dumbbell thrusters (10)
Slamball (10)
V-ups (15)

Double-unders (20-50)

Burpees (10)

Turkish get-up (5 per side)