Work 20 seconds rest 10 seconds. Repeat 8 times.
Heavy Russian Swings
Double Push Press
Box Jumps
Sledgehammer Hits
Super Plank (Count number of times up and down!)

Pull Ups 4 x max reps
Every Minute for 15:00
3 Burpees
3 Lunges Per Leg
9 Push Ups

Find a partner. One person works for 1 minute while the other rests. Compare reps, gamble, etc., if you are competitive!
Row (for Distance!)
Push Press
Sumo Deadlift High Pull
Box Jumps
Sledgehammer Hits

Work for 45 seconds, rest for 15 seconds and rotate.
Sledgehammer Hits
Box Jumps
Swings
Super Plank
Ropes

Break Into Teams of 3. One person at a time works. Do as many rounds as possible in 25:00.
7 Burpees
7 Med Ball Cleans
7 Box Jumps

Heavy Turkish Get Ups 4 x 2 per side
Work for 50 seconds per station then rotate. Repeat 4 times.
Wall ball shots
Sumo Deadlift High Pull
Box Jumps
Push Press
Rower

Work for 1 minute, rest for 1 minute. Do as many reps as possible in the minute. Repeat 4 times. If you are competitive compare reps to your partner.
Push Press
Sumo Deadlift High Pull
Box Jumps
Sledgehammer Hits

Work for 50 seconds, rest for 10 and rotate. Repeat 5 times!!
Rower
Push Press
Box Jumps
Snatches Left/Right

Heavy Deadlifts
5 x 3
Then, For Time…
50-40-30-20-10
Box Jumps
Sit Ups (or Floor Wipers if you are competing in the 300 Challenge!)

Break into teams. Complete all exercises 8 times in a relay fashion. One person works while the others rest.
8 Double Cleans
8 Burpees
8 Box Jumps