6 minutes Airdyne cycling

5x10 seated row, 19kg (last one with 26kg)

5x10 rack pull, 30kg

5 rounds of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
30s rope battle
60s airdyne cycling at 60rpm

Dance workout w/Karyn

3 rounds for time of:
Run 400m
30 OH squats @ 75#
21 pull-ups

Push Jerk (Behind Neck) 3 RM

3RM Back Squat

In 15 mins complete as many rounds as possible of:

15 cal row
10 GHD sit-ups
5 Bar muscle-ups

Warm up
3 rounds of 5x1 min station
deadlift highpull @ 20kg KB
double unders
KB swing @ 20kg
strict press 2x16kg KB
burpees
sit ups

rest at end of each round

5 x hspu
10 x du
5 kierrosta

TRX work

3 rounds x10 pistol squats each leg
rest

10 rows
5 bicep curls
until fail then rest

400m Run

50Pull-ups
200m Farmers walk 1.5pood kb each hand
50 Dips
100 Push-ups
50 K2E
100 Abmat sit-ups

400m Run