Compensation

10 reps each for 10 rounds

Front Squats
Bench or Push Press
Pull ups
35 yards sprints

D.O.M.S

4 rounds as fast as possible

15 DB Split squat to shoulder press
15 Half Burpee push ups
15 DB Overhead triceps extension
15 Jumping Jack DB press
15 Mountain Climbers
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1 round

50 Bench Dips
50 DB Tricep Kick back
 2 mile run

Tap out

Do 10 rounds  for completion

Pulls ups max reps 1 min
Body weight squats max reps for 1 min
V-ups max reps 1 min
DB Bent over rows max reps 1 min

Tabata Torture

Do each exercise for 20 secs.  After completing all three, rest for 10 secs and go again.  Do each circuit 8 times.

DB Front Squat
Push up
Sit ups
*********
V-ups
Squat jumps
DB B/O Row
*********
DB Bicep Curls
Mountain climbers
DB Shoulder Press

Minute to win it

Do each exercise for max reps for 1 minute. After completing circuit, rest one minute then repeat for 4 rounds.

DB Front squat
Jump rope
Push ups
DB Bent over row
Plank Bridge
Split jumps
KB swings
MB Russian twists

Collapse

4 rounds as fast as possible
36 Bulgarian squats
24 Seated pikes
12 Box jumps
  6 Single arm  DB snatch
  3 Push ups
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1 mile cool down
50 tricep pull downs
50 tricep kick backs

Fortitude

5 rounds for time

15 DB Split squats
15 DB Split Jerk
15 DB Single arm snatch
15 DB Curls
15 Push ups
****************************
100 reps abs
1.5 mile run