80 Sit Ups
70 Unbroken Double Unders
60 Kettlebell Snatches 10/10 1.5/1.0
50 GHD Sit Ups
40 Calories Air Dyne
30 V Ups
20 Pull Ups
10 Ball Slams

Rest 1 Minute

2000 Meter Row
1 Mile Run
1000 Meter Row
800 Meter Run

Strength
Back Squats
8 x 3
Sidebends
8 x 12/12
Every 2:30 Minutes

V Grip Pull Ups
4 x 10
Rainbows
4 x 12
Every 3 Minutes

Single Arm Row
4 x 10
Sit Ups
4 x 25
Every 3 Minutes

Workout of The Day
3 Rounds
Meter Run
30 Double Unders
20 Kettlebell Swings
10 Burpees

Strength
Push Press
7 x 3
GHD Sit Ups
7 x 15-20
Every 2:00 Minutes

Workout of The Day
3 Rounds
10 Alternating Dumbell Snatch 65/40
15 Box Jump Overs
400 Meter Run
20 Sit Ups
30 Double Unders

Power
8 x 2 Hang Clean + 3 Front Squats
Every 2 Minutes

Workout of The Day
5 Rounds
5-4-3-2-1 Wall Walks
10 L Hang Pull Ups
15 GHD Sit Ups
200 or 400 Meter Run

then

1200 Meter Row

Strength
Incline Dumbell Press
6 x 8
GHD Sit Ups with Medicine Ball
6 x 10-15
Every 2:30 Minutes

Flat Bench Press
6 x 8
Weighted Pull Ups
6 x 8
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jumps 24/20

Power
Hang Power Clean
10 x 2
Every 1:30 Minutes

Workout of The Day
1200 Meter Row
800 Meter Run
1200 Meter Row
800 Meter Run
1200 Meter Row

then Extensive Mobility

15 Minutes
Handstand Walk Skillwork

Strict Weighted Pull Ups
7 x 7
Hollow Rocks
7 x 20
Every 2:30 Minutes

Single Arm Row
4 x 10
Side Bends
4 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
25 Wall Balls
20 Sit Ups
15 Push Ups
400 Meter Run

Power
Cleans + Front Squat
9 x 2 + 2
Every 2 Minutes

Workout of The Day
20 Minute AMRAP
40 Double Unders
30 Sit Ups
20 Calorie Row
10 Burpees to a 6″ Target

Power

Split Jerk
7 x 1
Every Minute on The Minute

Split Jerk
7 x 1
Russian Twists
7 x 30
Every 1:30 Minutes

Workout of The Day

5 Rounds

5 Shoulder to Overhead 185/135
40 Double Unders
40 Traditional Sit Ups
5 Hang Power Cleans