21X1; 4-6reps; rest 45sec x 3 sets (only add load if you can perform the reps at perfect tempo)

21X1; 4-6/arm; rest 90sec x 3 sets

4 Sets
Run 200m 
12 Axel Bar Deadlifts with Overhand Grip 
8 KB Push Press 
20m KB Overhead Carry 
40sec Feet Elevated Ring Plank 
Rest 90sec between sets

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 
20 Lateral Band Walks/side 
10 KB Front Rack Tall Kneeling to Standing (5/side)

2111; 3,3,3,3; rest 45sec

3021; 6,6,6,6 reps; rest 60sec x 3 (weighted - build)

20X1; 3,3,3,3,3 rest 3mins between sets (Try to build weight a little with each set)

20X1; 4-6/leg x 4; rest 45sec (Single arm dumbbell overhead - hold a dumbbell overhead with the arm opposite of the working leg)

4111; 8-10reps; rest 45sec x 4

45sec/arm; rest 90sec x 4 (use Kettlebell)