For time:

300 m Run

15-12-9 of:

Medicine Ball Cleans 14lbs for ladies/20 lbs for men

AbMat Sit-ups (or just normal Sit-Ups)

Push-Ups

For time:

21-15-9 of:

SDHP (PVC – 75lbs) (sumo Deadlift high pull)

Box Jumps @ 20″ for Men/ 16″ for Ladies

For Time :

200 m Run

15-12-9

Shoulder Press (PVC-45 lbs) (empty bar)

AbMat Sit-ups (or normal Sit-ups)

KBS (1-1/2 pood)

Notes:

15-12-9 means that you’ll do 15 rep of shoulder press then 15 rep of sit-ups then 15 rep of Kettlebell swing Then you start with 12 rep of shoulder press then 12 rep of sit-ups then 12 rep of Kettlebell swing and finally 9 rep of shoulder press then 9 rep of sit-ups then 9 rep of Kettlebell swing

Advanced Level:

400 Row (if you have a rower machine) or 4-Mins double-unders

Beginner Level:

200 Row  (if you have a rower machine) or 2-Mins rope jump or 200m run

Then to all levels:

40 Air Squats

30 AbMat Sit-ups or just Sit-ups

20 Push-ups

10 pull-ups