You will complete 3 rounds consecutively of each section then res 90 seconds before you move onto the next section.
A,A,A rest 90 B,B,B rest 90 C,C,C

A] Complete 3 rounds:
30 sec: Row/Bike/Run
10 sec: REST
60 sec: 6 Push-Ups + 6 DKB Rows
20 sec: REST
90 sec: 6 Sprawls + 6 DKB Floor Press + 6 DKB...

Complete 2 rounds:

A]
20 sec: Side Kick Throughs
10 sec: REST
20 sec: Devils Press
10 sec: REST

REST 60 seconds

B]
20 sec: Underswitch to Crab Reach
10 sec: REST
20 sec: DB Snatch
10 sec: REST

REST 60 seconds

C]
20 sec: Bear Crawl Shoulder Taps
10 sec: REST
20 sec: DB Curls
10 sec: R...

AMRAP CITY

A - 3 MIN AMRAP
3 Burpee Tuck Jump
3 Plank Up Downs
3 Jump Squats

B - 4 MIN AMRAP
4 MB OH Slams
4 MB K2C
4 Wall/Air Balls
4 MB Russian Twists

C - 5 MIN AMRAP
5 Swings
5 Sumo Grip Squats
5 KB Deadlifts
5 Supinated Grip KB Rows R
5 Supinated Grip KB Rows L

Run through A, B, C ...

2 minutes on 1 minute off repeat for 3 rounds.

1. 10 cal Row/Bike + 5 DKB Squat Cleans
2. 10 Loaded Lateral Lunges + 5 Sprawl Frog Kicks
3. 10 S/A Swings + 5 S/A Snatches
4. 10 Alt KB Halos + 5 Thigh Killas
5. 10 KB Hikes + 5 Push-Ups
6. 10 Reverse Lunge Switch Grip + 5 DKB Press
7. 10 DKB ...

BODYWEIGHT WORKOUT

You spend 45 seconds on each exercise followed by a 15 second rest. Complete 4 rounds with a 60 second rest between each round (24 minutes)

Complete 4 rounds:
45 sec: Gorilla Squats
15 sec: REST
45 sec: Unload Beast Waves
15 sec: REST
45 sec: Push-Up to Beast Combo
15 sec: R...