Complete as many rounds in 10 minutes of the following:

10 Burpees
20 12kg Vipr TRX Frame Overhead Touch

Complete rounds of 20-15-10 of the following exercises:

Pull Ups (BW)
Push Ups (BW)
Push Press- 40kg

10 Pull Ups
10 Jump Lunges
10 Push Ups on Dome
10 Squats on Dome
10 TRX Rows
10 Jump Squats
10 TRX Push Ups
10 Single Leg Curls
10 TRX Reverse Crunch
10 12kg Vipr Overhead Press
1000m Row

4 x 1-6 of the following exercises:

Bench Press
Lat Pull Down
Overhead Press
Bent Over Row
Tricep Pulldown
Bicep Curls

5 Rounds of the following:

20 x 10kg Vipr Overhead Touch
10 x 80kg Deadlift

Complete 5 rounds of the following:

10 x 30kg from floor to overhead
200m of rowing

Complete 15-10-5 of the following:

40kg Barbell Thrusters
BW Bar To Chest Pull Ups

Complete the following workout:

10 x Pull Ups
20 x Floor To Overhead Press
30 Push Ups
40 Ball Crunches
50 TRX Rows
40 Ball Crunches
30 Push Ups
20 Floor To Overhead
10 Pull Ups

Complete 15 rounds of the following:

5 x TRX Row
10x Push Ups
15 x Crunches
20 x Squats

5K Run