Cardio

20 Thrusters (95/65 lb) • 20 Sumo Deadlift High Pulls (95/65 lb) • 20 Push Jerks (95/65 lb) • 20 Overhead Squats (95/65 lb) • 20 Front Squats (95/65 lb) • 4 Burpees at start of each minute

500m Row • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups

Box Step-ups (20 in, 45/35 lb vest)

800m Run • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb) • 30 Pull-ups

Double-unders • Power Cleans (135/95 lb)

Wall Ball Shots (20/14 lb to 10/9 ft) • Sumo Deadlift High Pull (75/55 lb) • Box Jump (20 inch) • Push Press (75/55 lb) • Row (Calories)

800m Run • 400m Run (backwards)

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

Burpees • Power Snatch (75/55 lb) • Box Jumps (24/20 in) • Thrusters (75/55 lb) • Chest-to-Bar Pull-ups

1000m Row • 50 Thrusters (45/35 lb) • 30 Pull-ups

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

Double-unders • Sit-ups

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

400m Run • 15 Overhead Squats (95/65 lb)

400m Run • Max Pull-ups

Burpees

9 Thrusters (95/65 lb) • 35 Double-unders