3 Sets
15 PVC Good mornings 
40 Meter Crab walk
5 Box jumps
40m Bear crawl
5 Pull-ups

Workout 1: With a 12:00-15:00 Time Cap, Work down the rep ladder then back up 
Russian Swings 
Dip to Extensions on KBs
V-Ups with a Kettlebell 
Rest 2:00-3:00

Workout 2: 15:00 AMRAP 
Run 300 Meters 
30 Kettlebell swings 
15 Single Arm KB deadlift high pulls, Right Arm
15 Single Arm KB deadlift high pulls, Left arm
30 Second Accumulative chin above bar pull-up or chin up hold
30/30 KB Russian Twists
Rest 2:00-3:00

Finisher: With a continuous clock
2:00 Alternating jump lunges 
2:00 Of all out cardio of choice
1:00 Alternating jump lunges
1:00 All out cardio of choice