5 Rounds:
5 pull ups
5 dips

5 Rounds:
5 burpees
5 KB swings

5 Rounds:
4 deadlift
4 squat jumps

5 Rounds:
5 bicep curls
5 DB push up 1 arm row

5 Rounds:
5 air squats
5 box jumps

Timed 4 Rounds:

10 DB Thrusters
10 push ups
10 air squats
10 ski jumps (total)
10 toe touches
Tippin Run


Front Squats 3-3-3-3

3 rounds:

10 kb swings

10 cable cross

10 upright row with KB

10 back extensions

10 DB 1 arm row (each)

10 dips

Tippin run

Balcony run 

3 rounds:

2 tippin runs

3 deadlift 

3 front squat

3 power cleans 

3 push press

3 backsquat

15 push ups

15 pull ups 

4 Times through: (only do tipping runs on 1 and 3 round)

Tippin Run
20 KB Swings

Tippin Run
20 KB upright row

Tippin Run
20 Air Squats

Tippin Run
20 ski jumps (total)

Tippin Run
20 Mountain climbers (total)

AMRAP in 20 minutes:

20 in and out push ups
15 weighted lunges total
10 box jumps
5 DB 1 arm row
2 stair runs

then..

Deadlift 3-3-3
Bench 3-3-3

Blacony run
3 Burpees

Balcony Run
5 Burpees

Balcony Run
7 Burpees

Balcony Run
9 Burpees


As many rounds as you can get in in 15 minutes.. 30 seconds rest after burpees





Then....


6-6-6-
backsquat 2 sec pause at bottom