15 minute AMRAP

3-6-9-12-15+ reps

single-arm dumbbell snatch
single-arm dumbbell front squat
single-arm renegade row push up
single-arm toe touch crunch
single-side russian twist

first round: 3 reps of each movement on one side, then 3 reps on the other side
second round: 6 reps of each movement on one side, then 6 reps on the other side
continue adding 3 reps to each movement until 15 minutes is up

bumper plate workout

20 minute AMRAP

30 sumo squat pulses
10 ground to overhead
30 overhead lunge
10 ground to overhead
30 flutter kicks*
10 kneeling ground to overhead
30 glute bridge floor press
10 kneeling ground to overhead
30 russian twists*
10 ground to overhead

*R+L = 1 rep

20 min AMRAP
10 DB thrusters (2x50/35)
20 weighted seated Russian twists (20/14)
30 plank shoulder taps

9 Rounds for Time
10 Burpees Over Sandbag
11 Sandbag Deadlifts (80/60 lb)
12 Thrusters with Ruck (30/20 lb)
13 Twists with Ruck (30/20 lb)
14 Standing Arm Circles (30/20 lb)
15 Neck Circles (Feet elevated position)
16 Sit-Ups with Ruck (30/20 lb)
170 meter March (30/20 lb)

5 rounds of
30 russian swings
10 russian twists
10 russian dips
10 russian v-ups