your results...

5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans  6 min amrap10 sit ups 6 shuttle runs

20 minutes, for quality:30-seconds per side, couch stretch20 seconds per side, single-leg glute bridge ISO20 alternating band wall march10 per side, single-leg pogo jump5 reps, hamstrings walk-out AMRAP in 20 minutes:200m run20 toes to bar200m run20 alternating DB snatch200m run20 wallballs

3 rounds :40 on :20 off Heavy KB russian swings Ab roll out Slider bowler squat RSlider bowler squat L Heavy KB side bends RHeavy KB sid bends L Sumo KB DL Lying toes to KB  30-20-10Sit ups 15-10-5pullups

Skill: Handstand push-ups AMRAP in 20 minutes, for quality:100m easy jog5-10 handstand push-ups15 easy calories60 seconds reverse plank hold

3 rounds for time – 30 min time cap Every 3:00 starting at 0:00 Row 250 m50 med ball Russian Twists40 Jumping lunges or step back lunges 30 KB swings20 Push ups10 lateral jump burpees

Every 3:00 x 5 sets, fast:8 front squats12 wallballs16 dumbbell front rack walking lunge steps 3 sets:10 reps per side, single leg calf raise10-15 reps per side, single-leg floor slider hamstring curl 3 sets:30s per side, weighted side plank reach through30s rest between sides

1 Warm up 3 moderate 12 Front Squat  5 rounds5 Slam ball Slam ball squat throw for distance Broad jump to slam ball200 m Run 

3:00 on/1:00 off x 1010 Cal 12 Alt Db snatch 30 double unders 

Game! Cone snatch AMRAP in 20 minutes, I go, You go:5 dball slams7 calories9 box jump overs

Yoga Warmup  3:00 on/1:00 off x 1010 KB swings10 KB thruster10 Calories