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

1,000 rep ab workout

100 reps each

straight-leg sit ups
love taps*
toe touch crunches
heel touches*
4-count flutter kicks
bent-knee windshield wipers
side plank dips (50 each side)
plank hip dips
leg drops
bicycle crunches*

*R+L = 1 rep

suggested time cap = 30 minutes

scaling options/modifications =

how I did it: 100 reps each, but broken up with 50 long-step walking lunges between exercises. (not recommended if you have hip flexor issues!)

option 2: partition the reps
2 rounds of 50, 4 rounds of 25, 10 rounds of 10, etc.

option 3: partner workout
"I go, you go" style,
partitioned however you like.
Rx = 100 reps per partner
scaled = 50 reps per partner

kettlebell workout

4 rounds
1 minute each, no rest between

goblet squats
sumo deadlift high pull
Russian twists
alternating single-arm kb swings
plank passes

1 minute rest between rounds

for time, with a bumper plate:

20 weighted burpees
40 overhead step ups
60 weighted flutter kicks

15 weighted burpees
30 overhead step ups
45 Russian twists

10 weighted burpees
20 overhead step ups
30 weighted sit ups