40-20-10
1.JUMPING JACKS
2.BOX STEP UP LEFT LEG ONLY
3.BOX STEP UP RIGHT LEG ONLY
4.TRICEP BOX DIPS
5.BOX PUSHUPS
6.SIT-UPS
7. CRUNCHES
8. RUSSIAN TWIST
9. V-UPS
10. KNEE TO CHEST

PARTNER CHIPS AWAY
One works one rest:

1000 m row
100 Wall Balls
90 DB L:unges
80 Power Cleans 95/65
70 Sit-Ups
60 Push Press
50 Pushups
40 Thrusters
30 Barbell Lunges
20 Pullups
10 Handstand Pushups

1000 meter row