2 Rounds:

10 Box Jumps
10 Push ups
10 stationary frog hops
10 DB punches
10 KB deadlift
10 KB swings
10 DB Thrusters
1 Tippin  Run

5-4-3-2-1

BackSquat
Pull Ups

25 abs (after every round)
Balcony Run after round (5, 3 and 1)

3 Rounds:

2 tippin run
10 push ups
10 lat pull down
10 back extensions
10 incline abs
10 ski jumps (each)

3/4/5 Rounds:

8 KB Swings
8 Bench Pull ups
8 squat jumps
8 power cleans
25 mountain climbers
25 MB abs

2 or 3 Rounds:
Balcony Run
10 KB swings
10 Air squats
10 dips
10 abs
50 Jump Rope

10-15-10 (nothing too heavy about 70%)


Med Ball Slams (fast and explosive)

Box Jumps (open hips at top)

Feet Elevated push ups

Wall Ball (good squats)

Lat Pull Down

Seated Row

1 Balcony Run after both 10 rounds

Tabata 4-5 Rounds (30 on 30 Off)


Follow Each Tabata Round with a Tippin Run

Squats
Box Jumps
Ski Jumps
Push Ups
Split Squat Jumps
Situps
Jump Rope (Double Under if you can)
Frog Hops stationary

3 Rounds:

2 Power Cleans

4 Pull ups

2  Back Squat

4 Pull ups

2 Front Squat

4 pull ups

100 Jump Rope
Tippin Run