EMOM for 20 min:
Min. 1 – 4 Push-ups + 4 Box Jump-Overs 
Min. 2 – 6 DB Thrusters + 4 Burpees 
Min. 3 – 15/12 Cal Row
Min. 4 – REST

REST 3 MINUTES

3 rounds for time of:
4 Pull-ups (Try to use smaller band)
6 Dumbbell Thrusters 
8 Burpee Box Jump-Overs
400 meter run

REST 3 MINUTES

3 rounds for time of:
8 reps 1-1-2 Dumbbell Floor Press
Rest 90 seconds
8 reps Single-Arm Dumbbell Row (EACH)
(row the DB to your hip, not your chest)
Rest 90 seconds