Max Weight Lifted of the following:

Back Squat
Bench Press
Dead Lift
Overhead Press

Complete as many reps using the following in 30 minutes:

Lat Pull Down of your body weight
50% of body weight of Squats
25% of body weight of Chest Press
20% of body weight of Overhead Press
5kg med ball overhead Crunches

10 Squat to Overhead Press
20 Push Ups with Rotation
30 Russian Twists
20 Box Jump or Step Up
10 TRX Reverse Fly
20 Ball Reverse Crunch
30 Cross Lunges
20 Overhead Press with Rotation
10 Plank Roll Out with Ball
20 Dome Squat
30 Body Weight Pull Downs
20 Med Ball Crunch
10 Barbell Lateral Shuffle

Compete AMRAP in 30 minutes:

5 Floor Crawls
5 Kettle Bell Swings
5 Lunge Rotation with Med Ball
5 Pull Ups
5 Reverse Crunch
5 Leg Curls
5 Burpees
5 Feet Raised Push Ups
5 Cable Wood Chop
5 Plank Ball Circles

Perform 4 sets of 20s work : 10s rest for the following exercises:

TRX Row
BW Squat
Push Ups
Stability Ball Crunches
Overhead Press
Jump Lunges

Complete the following:

100m Cardio
10 Jump Squats
200m Cardio
20 Burpees
300m Cardio
30 Overhead Press
400m Cardio
40 Plank with Leg Raises
500m Cardio
50 Push Ups

As many push ups in 60 seconds

Row 1000m or Cycle 3000m
30 Dips
30 Sumo Squats
30 Push Ups
30 Ball Crunches
30 Burpees
30 TRX Pull Ups
30 Jack Planks

Complete 6 rounds of the following exercises, while adding 5 reps per exercise per round:

5 x TRX Row
10 x Push Ups
15 x Ball Crunches
20 x Body Weight Squats