Four sets of:

Medball Sit ups x 10 reps

Rest 45 seconds

Supine Ring Row x 10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Three rounds for time of:

10 Goblet Squats

15 Box Jump

20 Alternating Reverse Lunges with Kettlebell

Heavy KB Swing

12-12-12-12-12-12

Increase weight each set

15′ AMRAP

12 Air Squat

9 Shoulder to Overhead (40/30)

6 T2B

Push Press
Build to heavy set of 4 reps

6 RFT

25 Double Unders

10 Thrusters (35/25)

10 V Ups

Front squat unto a heavy single for the day

then 5 x 1@90%
*After each set do 30 jumping lunges*

Tabata Sit Ups

1Minuto Rest

Tabata Push Ups

AMRAP 7

3 Clusters@50/30

3 t2b

6 + 6

9 + 9 etc