curve
front plank
skier
side plank (R)
rower
side plank (L)

work:rest
round 1 30:30
round 2 50:10
round 3 20:40
round 4 60:00
round 5 40:20
round 6 30:30

no added rest between rounds
36 minute circuit

4 rounds 4min work and 2min rest
8 Push presses 45kg/30kg

30 DUs

For Time:

20 x push press (40/30kg)
30 x Box Jump (50/60cm)
20 x Push Jerk (40/30kg)
50 x DU
20 x HSPU
100 x Airsquat

2 Rounds for time:

400 m Run
26 Hand Realese Push-Ups
400 m run
26 KBSwings 32/24 kg
400 m Run
26 Sit-Ups
400 m Run
26 Hip Extensions
400 m Run
26 Double-Unders
400 m Run
26 Box Jumps, 60/50 cm

0-7 min 15 unbroken clean & jerk

7-14 min 12 unbroken clean & jerk

14 - min 9 unbroken clean & jerk

10,9,8....1

Hollow rocks (if you can comfortably do 10 rocks with good form, add weight holding plate in hands 5-10#)
TRX knees to elbow crunch from forearms (per side)

10 minute cap
15 minutes

Tabata push ups
1 min rest
Tabata wall ball 9kg/6kg
1 min rest
Tabata sit ups

Benchmark

The Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

5 Rounds:

5 minutes of rowing

5 minutes of rest

For time:
Run around the box
25 Deadlift 60/40kg
Run
20 Hang Power Cleans
Run
15 Front Squats
Run
10 Shoulder to Overhead
Run
5 Thrusters