3 rounds:

15 push-ups 

40 mountain climbers 

20 lunges alternating 

40 high knees 

20 dips

10 Burpees

1 min plank 

200 meter run 

3 x10 

KB SWINGS

front squat 

Bent over row 

Chin ups 

Med ball slams 

EMOM for 10 minutes:

5 push ups 

5 Burpees 

5 squat jumps 

Back squat increase weight each round 

8-6-4-2 

1/2 mile run 

3 rounds for time:

50 wall ball 

10 pull ups 

20 kb swings

10 cleans 

4 rounds:

10 back squats 

10 bent over row 

10 Burpees 

25 jumping jacks 

AMRAP in 20 minutes:

8 x each arm-DB 1 arm row in push up position 

6 pull ups 

10 jump squats with light weight 

8 deadlift upright row 

40 mountain climbers 

5 box jumps 

4 rounds: 

.5 mile run 

10 pull ups 

5 Burpees with push-up