Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

3 Min:
12 Straight Leg DL
9 Hang Power Curl
6 Press (mod push press as needed)
3 Thrusters

1 Min: Max Burpees

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Plank (1/3) or Reverse Plank (2/4)
1 Minute: BO Rows
1 Minute: Swings
1 Minute: Push Press
1 Minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

2 Minutes: Sit-ups

7 Minutes:
21 OH Torp Jacks
15 OH Lunges
9 Thrusters

2 Minutes: Sit-ups

7 Minutes:
21 Torp Jacks
15 SL Deadlifts
9 Hang to OH

2 Minutes: Sit-ups

No Equipment Needed: Bodyweight Workout

2 Rounds

3 Minutes
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)

... then ...

30 Seconds
Push-ups

30 Seconds
Jumping Lunges
1 Minute Burpees

Equipment Needed: A Torpedo or Medium Weights

21-18-15-12-9-6-3:
Swings *After each set, complete 2 rounds:
4 Torp Ground to Shoulder + Push Press,
10 High Knees

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
60 Air Squats
50 Sit-ups
20 Tricep Extensions

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x - double reps)
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM -
6 Jumping Lunges

Then

50 Sit-ups
* EMOM -
5 Push-ups

Then
50 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Body Build:

10 Minutes:
8-10 Turkish Press (R/L)
8-10 Renegade Rows (R/L)
16-20 Tempo Curls

10 Minutes:
12 Single Leg Glute Bridges (R/L)
8-10 OH Tempo Step Downs (R/L)
16-20 Front Rack Chair Squats