Workout 1a
12 Min AMRAP
20 Side to Side Floor Thrusters (10ES)
20 Hip Bridges
20 Scissor kicks
20 Bird Dogs (10ES)

Workout 1b

7 Min AMRAP
DB/KB Single ARM High Pull - 14 (7EA)
Press Ups - 14

Rest 2 Mins

4 Sets
Bottom half Bicep Curls - 14 (7EA)
Top half Bicep Curls - 14 (7EA)
Full Bicep Curl...

Workout 2a
Tabata 1 - Hip Bridges
Tabata 2 - Press Ups
Tabata 3 - Squat Jumps

Workout 2b
45 Min Cap
5 Rounds 
DB Squat Cleans into Push Press - 8 (4EA)
Up Downs - 8
Mountain Climber - 24 (12EL)

into
8 Rounds
Bulgarian Split Squat with DB/KB OH - 20 (10EL)
Strict HSPU's -5 or HRPU's - 8

into
3...

Workout 3a
10 Rounds
2 Mins Work, 1 MIN Rest

50 Double Unders or Penguin Taps
Time Remaining - Burpee Box Jumps

Workout 3b
15 Min AMRAP

Plank Rows or KB Chair Rows - 20 (10EA)
Hollow Rocks - 20
DB/KB Single Leg DL - 20 (10EL)
DB in Goblet hold, Go from kneeling to Stand Up alt each leg - 10 (5EL)

Workout 3a
10 Rounds
2 Mins Work, 1 MIN Rest

50 Double Unders or Penguin Taps
Time Remaining - Burpee Box Jumps

Workout 4

50 Man Makers alt
40 Plank Shoulder touches alt
50 DB Thursters alt
40 Plank Shoulder Touches alt
50 DB hang Snatches alt
40 Plank Shoulder Touches alt
50 DB Hang Clean and Jerks alt
40 Plank Shoulder Touches alt

Buy out 100 Candle sticks touch toes

Workout 4

50 Man Makers alt
40 Plank Shoulder touches alt
50 DB Thursters alt
40 Plank Shoulder Touches alt
50 DB hang Snatches alt
40 Plank Shoulder Touches alt
50 DB Hang Clean and Jerks alt
40 Plank Shoulder Touches alt

Buy out 100 Candle sticks touch toes

Workout
12 Rounds of

5 HSPU's
OR 10 Hand Release Press Ups
12 Devils Presses
19 Goblet Squats
48 Star jumps