5 rounds for time of:
Max calorie row in 60 seconds
24/16 kg Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

1 set of heavy 3 reps

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

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

Intervals 2min on/1min off
A) 250/200m row
10-15 wall ball
AMRAP wall ball squat clean

B) 250/200m ski
10-15 front squat 40/30
AMRAP Power clean 40/30

EMOM for 14 Minutes
Jumping Lunges (Alternating Legs)- 6reps
Burpees- 3reps
Hollow Rocks- 5reps

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

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

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