Workout:
"Tail Pipe" and then some
R1
P1: Row 300m
P2: Hold Ring Support until P1 finished
Switch positions, repeat to complete the round
R2
P1: Ride AirDyne 30 calories
P2: Hold 2x 53# KBs in Rack position until P1 finished
Switch positions, repeat to complete the round
R3
P1: Ski or Row 300m
P2: Hold FLR on Rings, feet higher than hands until P1 finished
Switch positions, repeat to complete the round
R4
P1: Row 300m
P2: Hold Slosh Pipe overhead until P1 finished
Switch positions, repeat to complete the round
REST ONE MINUTE
Dead Hang for max time
Rest 2 minutes
Dead Hang for max time
Rest 2 minutes
KB Rack Hold @ 2x 53# for max time
Rest "some"
Slosh Pipe overhead hold for max time
Then:
Cool down

Workout:
Throw medicine balls
2x20 Squat
2x30m Lunge
2x30m Lunge @ 2x 15-20# DBs
2x30m Lunge @ 2x 15-20# DBs overhead
Then:
One-arm One-leg Press (3x in each position = 12x total per set)
One set each @ 25#, 35#, 44# KB
Then:
Work up to TGU 1RM
OR
100x TGU @ 25# KB, slow, precise
Then:
Row 500m for time
OR
Ski 500m for time
OR
Ride AirDyne: max calories in 90 seconds
Then:
Cool down

Throw medicine balls
Then:
DB Complex, 6x each:
DL +
Bent-over Row +
Hi-Pull from floor +
Push Press +
Burpee (with DBs in hands)
2 sets @ 2x15#, 1 set @ 2x20#, 1 set @ 2x25#
Then: Deadlift @ 135-185# (based on strength, recovery, injury, etc) +
Pull-up +
Ring Push-up (feet same height as hands)
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
"Tail Pipe"
P1: Row/Ski 250m, or Ride 25 cal
P2: Static Hold
KBs in Rack [2x53#], BB overhead [115#], Slosh Pipe overhead, Sandbag [80#]
Switch positions, repeat to complete one round
Three rounds total
Then:
Team Shuttle: two-man team, each player moves a variety of things 10m, timed
Use 60# D-Ball, 45# plate, 106# KB, 60# of chain, unbalanced BB, 50# DB, Sandbag, etc.
Then:
Cool Down

Workout:
10 minute Row @ Easy pace
Then:
3x5 Wall Squat
3x5 Goblet Squat @ 35-53#
3x10 Squat
3x10 Shoulder Dislocate
3x20m OH Walking Lunge @ 45-95#
Then:
10x Heavy Ball Slam +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
10x Heavy Push Press +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
"Cool Down" with FLR hold for time

  Workout:
P1: 30 calories on AirDyne
P2: FLR on Rings
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m Row
P2: Farmer Carry @ 2 x 53# KB
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m SkiErg
P2: OH Hold @ Slosh Pipe
Three Rounds

Workout:
Warm up with Med Balls
Then:
5x10 KB Swing One set at each of the following weights: 35#, 44#, 53#, 60#, 70#
Then:
10x KB Swing @ 70# KB +
2:00 minute Step-up/Tuck Jump (20sec Step-up/10sec Tuck Jump) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above

Then:
15x Goblet Squat @ 70# KB +
2:00 minute SkiErg or AirDyne (15sec Hard/15sec "Less Hard") +
2:00 minute Rest
Three Rounds
Then:
Cool Down

Workout:
Row 10 min @ easy pace
3x25 Squat
2x30m Lunge (15m forward, 15m backward, 1st 30m short stride, 2nd 30m long stride)
2x 20/40 Frog Hop (20 = work, 40 = real rest)
2x 20/40 Split Jump (20 = work, 40 = real rest)
Then:
3x10 (5 each side) Single-leg DL
One set each @ 25#, 35#, 44# KB (same side as support leg)
Then:
One set each @ 35#, 44#, 53# KB
Then:
10x KB Swing @ 53# +
2 minutes Step-up (20 sec Step-up, 10 sec Quick Step or Tuck Jump)
2 minutes rest
3 sets
5-minute intermission (includes last 2-minute rest period)
Then:
15x Accelerating Squat (Jump Squat) @ 75#, >50% of load is chain +
2 minutes Ski Erg 15/15 style, sprint/recover
2 minutes rest
3 sets
Then:
Cool down