21 Squats
15 Chest to bar pull-ups
21 Sit Ups
9 Burpee 3 Ways (Burpee, Pull-up, knees to elbows)
200M Run
15 Dumbbell squat cleans 50/20#
21 Push Ups
15 Overhead Lunges 45/25# (each leg)
9 Burpees 3 Ways
400M Run
15 Pull Ups
21 Plate Overhead Squats 45/25#
21 Butterfly Sit Ups
3 Minute Rest
600M Run
21 Squats
15 Chest to bar pull ups
21 Sit ups
9 Burpees 3 ways
400M Run
15 Dumbbell squat cleans 50/20#
15 Push Ups
15 Overhead Lunges 45/25#
9 Burpees 3 Ways
200M Run
9 Pull Ups
9 Plate Overhead Squats 45/25#
15 Butterfly Sit Ups