16 Minutes to get as far as possible. Buckle up for this one :P

Devil Presses x 6 reps
DB Back Lunges x 12 reps
DB Squats x 12 reps
Box Jumps x 10 reps

2-4 minute rest.

Then right into:
8 Minute AMRAP:
8 toes to bar
16 sit ups (good form!)
50 Speed Rope

Weight suggestion:
M: 20-30#+ Set DBS
W...

6 Minute AMRAP:
10 Burpees
20 Floor presses

6 Minute AMRAP:
50 Plank Jacks
10 Pull-ups (sub bent over row)

6 Minute AMRAP:
50 Bench up/overs
10 step ups (10 ea side)

6 Minute AMRAP:
10 Plank Row
10 Pushups
50 Side Lunge Hops

Finisher (optional): 2 Minute Wall sit (practice your form!)

Weight...

To kick it off complete 2 rounds of:

40 second Side Plank hold Right (20 second rest)
40 second Side Plank hold Left (20 second rest)

Right into: 4 Rounds of: Time cap 16 minutes
OHL (overhead lunges) x 14 reps (7 on ea)
DB Swing x 14 reps (7 on ea)
Floor Squat to OH press x 14 Reps
Mountain Cl...

Starter (optional): 4 rounds of:

Ab hold x 30 seconds (think of a crunch but keep everything so tight and solid, drive low back through the floor the whole time and pull your pelvic floor UP keep everything tight while you
breathe).
High Plank or Down Dog x 30 seconds (this is your ‘active’ reco...

10 MIN EMOM:

MIN 1: DB Squats x 15 reps (go heavy)
MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow mo...

Complete 3 Rounds: 18 minutes

MIN 1: DB Cleans
MIN 2: Bench Row (30 sec ea side)
MIN 3: Bridge & Chest press
MIN 4: Bridge Hold Pullover
MIN 5: Tricep Dip (take a break or two if you need)
MIN 6: Toes to Bar (sub pike kickbacks) (30 seconds on/30 seconds rest)

Complete 2 rounds: 6 MIN
MIN 1: Bi...

20 Minutes to get as far as possible: 2…4…6…8…10…

If you want extra you can do a 25 minute time cap instead.

Curtsey Lunges (half reps on ea side)
Squat to OH Press
Pushups
DB Elevated bridges
DB Sit Ups
DB Deadlifts
Speed Jump Rope (always 50 reps or 1 minute)

Weight suggestion:
M: 20-40#+ S...

15 MIN AMRAP:
10 Chin Ups (mod bent over row)
10 Push Press
8 Plank Rows (4 on ea)
8 DB Burpees (no pushup)

1-3 minute rest. Then right into:

6 MIN AMRAP: Use as much resistance as possible:

Band Pull aparts x 20 (pinch your shoulder blades)
Band Upright Row x 15 (pull up and slightly back)
Ba...

Complete 8 sets of each each exercise using the Tabata protocol. Tabata means 20 seconds on (completely the prescribed exercise at max reps), followed by 20 seconds of complete rest.

Complete 8 sets of each, the first 4 sets on one side, the last 4 sets on the other (where applicable).

1. DB St...

15 MIN AMRAP:

Devil Press x 8 reps
Bent Over Row x 8 reps
Pike Pushups x 12 reps
DB Chest Press & Bridge x 16 reps
Plank Jacks x 20 Reps

Complete 3 rounds: 40 seconds on/ 20 seconds off of:

Max Bicep curls
Max Alternating Overhead Press
Max Tricep Overhead Extension
Plank Hold (pull your hands...

6 minute AMRAP. Rest 30-60 seconds after.

3 Burpee
6 Thruster (squat to press but in one fast motion)
9 Air Squats

6 minute AMRAP. Rest 30-60 seconds after.
3 Burpee
6 DB Cleans
9 Plank Shoulder Taps (r/l = 1)

6 minute AMRAP. Rest 30-60 seconds after.
3 Sit to Stand & Press (go heavy)
6 Chin U...

5 rounds. If you have time do 6:

MIN 1: DB Snatch x 6 (on ea side)
MIN 2: Plank Row x 8 (on ea side)
MIN 3: Max Walking Lunge
MIN 4: Max Goblet Squat
MIN 5: Max Speed Jump Rope

Weight suggestion:
M: 20-40#+ Single DB
W: 12-25#+ Single DB