3 rounds:

50 jump rope

8 back squat 

12 bent over row 

10 push ups 

6 box jumps 

AMRAP 20min:

5 thrusters 

7 cleans

10 bent over row 

20 sit ups 

1 mile run 

20 push-ups 

20 squats

3x through 

100 lunges

90 situps

80 jumping jacks

70 squats 

60 push ups 

50 dips 

40 push ups

30 high knees 

20 box jumps

10 pull ups 

4 rounds 

10 Burpees 

20 sit ups

30 DB punches 

20 DB lunches 

10 Burpees 

2 min cardio burst 

3x 12

Back squat 

Deadlift 

Upright row 

Military press 

Finish with 100 weighted abs 

Repeat 5 times:

2 min cardio 

5 Burpees with push ups 

2 min cardio 

10 squats with DB 

50 kb swings 

5 pull ups 

5 weighted squats 

10 DB lunges 

10 weighted squats 

10 DB lunges 

5 pull ups 

50 KB Swings 

AMRAP 20 min:

4 pull ups 

20 high knees

10 alternating DB Lunge jumps

10 MB cleans 

4 spider jack push ups