Warm-up:
3 Sets
10 Air squats with a 3 sec hold at bottom
10 Touch downs
10 Arm over/unders
50m Butt kicker 
50m High knees 
:60 Jump rope

Workout 1: EMOM for 12:00
Min 1: 20 Seconds Max rep up/downs + 6 Dual KB Deadlift (heavy)
Min 2: 20 Seconds Max rep jump rope + 6 Dual KB Thrusters (heavy)
Min 3: 20 Seconds Max Cal Bike or row + 6 Weighted pull-ups
Rest 2:00-3:00

Workout 2: Intervals
:30 Max Kettlebell swings
:10 Rest
:30 Max KB Burpee Deadlifts
:10 Rest
:30 Max TRX Inverted Rows
:10 Rest
:30 Max Push-ups
:10 Rest
:30 Max Sit-ups 
:10 Rest
:30 Max cal Bike
:10 Rest
X 3 Rounds
Rest 1:00-2:00

Finisher: 7:00 Time Cap
600 Meter Row or Run 
100 Goblet squats
Every min on the minute stop and do 5 burpees (have to move fast through the workout and burpees to have enough time!)