20X1; 6-10reps; rest 45sec x 3 sets (plates loaded on back - strict tempo must be held)

21X1; 6-8reps; rest 90sec x 3 sets

4 Sets
60 Double Unders (use a weighted rope if you have one)
8 Single Arm Suitcase Kettlebell Deadlifts/arm (Heavy)
5 Dumbbell Strict Press
20m 2-arm Dumbbell Overhead Carry
45sec Forearm Plank
Rest 90sec between sets

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Row 400m/350m 
30 Mountain Climbers (15/side) 
2 Turkish Get Ups/arm

3111; 3-4reps; rest 60sec x 3

1112; 8-10reps; rest 60sec x 3

30X0; 1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 3mins between sets (build weight with each set)

(DB Loaded at sides) 30X1; 5-6/leg x 2; 3-5/leg x 2; rest 60sec (go heavier this week than week 1)

2110; 6-10reps; rest 60sec x 4

30-60sec; rest 90sec x 4