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)

4 sets of 5 reps Push Press at 135, 134, 145, 155 Lbs

rest 60-120 seconds

Finish with 1 set of max reps using 135

3 rounds, each for time, of:
10 ring rows
15 push-ups
20 sit-ups
25 squats

Rest precisely three minutes between rounds.