"Have a Ball"
20 minutes of:
10   Slam-Ball  20lbs/12lbs
10   Wall-Ball  20lbs/12lbs
10   AbMat Sit-ups w/ 12lbs medicine ball

20 minutes of:
250 meter row/200 Jump rope
20   KB swings
10   Burpees
2   Tire flips
1   Rope climb 18'

Partner workout
3 rounds of:

Person A rows 200 meters
Person B Sit-ups

Complete as many reps in time it takes
partner to row 200 meters.

Person B rows 200 meters
Person A Sit-ups

Same as above for:
Push-ups
Box Jumps
Deadlift   135lbs/65lbs

"Cindy"
AMRAP in 20 minutes:
5   Pull-ups
10   Push-ups
15   Squats

20 minutes of:
3   Tire Flips
2   Muscle-ups
1   Rope Climb 18'
20   Sledgehammer swings 16lbs/8lbs
30   Push-ups

300 meter row

Part I:
10 minutes of:
5   Push-ups
10   Air Squats
15   AbMat Sit-ups

300 meter row

Part II:
18 - 12 - 6 reps of:
Knees to Elbow
50   Jump rope
Wall-Ball 20lbs/12lbs
50   Jump rope
Deadlift  heavy

500 meter Row
80   Air Squats
4   Burpees
400 meter Row
60   Air Squats
6   Burpees
300 meter Row
40   Air Squats
8   Burpees
200 meter Row
20   Air Squats
10   Burpees

21 - 18 - 15 - 12 - 9 - 6 - 3 rep rounds of:
AbMat Sit-ups
KB swings 53lbs/25lbs
Box Jumps
Thrusters 95lbs/65lbs

Scale workout to fitness level
21-15-9-3 or 21-15-9 rep rounds

Extra Credit:
Start each round with 50 Jump Rope

1000 meter row
20 or 30 minutes of:
10   Push-press 95lbs/65lbs
10   GHD Sit-ups
10   Box Jumps 30 inch/20 inch

20 or 30 minutes of:
250 meter Row
10   SDHP   95lbs/65lbs
5   Pull-ups
10   Wall-Ball   20lbs/16lbs