A] Complete 3 rounds:
30 sec: Bear Crawl Shoulder Taps
10 sec: REST
60 sec: KB Hand to Hand Swings
20 sec: REST
90 sec: 5 Thigh Killas + 10 Lateral Lunges
30 sec: REST

[REST 90 sec between each section]

B] Complete 3 rounds:
30 sec: Plank Up Downs
10 sec: REST
60 sec: Single Arm Alt KB Cleans
...

Complete 2 rounds:

A]
20 sec: Sprawl Frog Kicks
10 sec: REST
20 sec: DB Bicep Curls
10 sec: REST

B]
20 sec: Mt Climbers
10 sec: REST
20 sec: DB Pulsing Sumo Squats
10 sec: REST

C]
20 sec: Gorilla Squats
10 sec: REST
20 sec: DB Lateral Raises
10 sec: REST

D]
20 sec: V-Ups
10 sec: REST
...

Part 1] Every 90 seconds for 9 minutes complete:
Loaded Beast Sprawl
Single Arm KB Snatch
S/A Squat
S/A Press
S/A Clean
S/A Swing
SWITCH + REPEAT OTHER SIDE

Part 2] 8 MIN EMOM
Odd- 4 DKB Squats + 4 DKB Front Rack Lunges
Even- 4 DKB Press + 4 DKB Rows

Part 3] 5 min AMRAP
5 Burpees
5 Shin Hugs
5...

2 minutes on 1 minute off repeat for 3 rounds.

1. 2 min: Max Cal Row

2. 60 sec Box Jumps + 60 sec Over The Shoulder Toss

3. 30 sec: Side Plank [alternate sides for 2 minutes]

4. 2 min: Max Distance Run

5. 60 sec: Wall Balls + 60 sec: Alt KB Halos

6. 60 sec: DKB Hike to DKB Sumo Grip Squat ...

Complete 4 rounds:

45 sec: DB Man Makers
15 sec: REST
45 sec: Banded Reverse Flys
15 sec: REST
45 sec: V-Up Gumbo
15 sec: REST
45 sec: S/A Swing + Squat Clean Combo
15 sec: REST
45 sec: Alt Lateral Lunge Bent Over Row
15 sec: REST