3 Rounds:
200m or 10/8 Cal Bike 
15 Med Ball Slam 

5- rounds
5 Devil's Press
Prowler Sprint (go lighter than normal) 
Rest :60 Between Sets

TABATA 
8 Rounds 20 on 10 off
Russian KB Swings
Air Squats (hold at bottom of squat on :10 Rest) 
Toes to Bar or reverse Crunch
Ball Slam