For time,
50 Jumping alternating lunges
50 Pull up
50 Push press 95/65
50 Superman
50 Burpee

For time,
4 Rounds of
12 DB Military Press
https://youtu.be/bIR3vNsCuN0
12 SEATED TWO ARM LATERAL SHOULDER RAISE
https://youtu.be/3zohLHTjFH0

Work at a moderately challenging weight using whatever weights you have available.

For time,
1 mile Run
50 Burpee
1 mile Run

Combo Pt. A
1- Slip - 3- 2- Uppercut - Body 2- Rear High Kick

Combo Pt. B
1- Body 1- 2- Liver 3- Head 3- Rear Long Knee

Kicks/Strikes
Round Kick Low/Body/Face

4 rounds of 2 min ON/1 min OFF
Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/strikes
Round 4 - Combo Pt. A+B

Target Kicks
Bo staff