4x:
minute 1 - 8 cal row
minute 2 - 6 hspu
minute 3 - 6 ctb pullups
minute 4 - 10 wall ball @ 9', 14lb

4x:
minute 1 - 30 sec max pushups (8-8-8-8)
minute 2 - 30 sec max american kb @ 16kg (16-16-16-16)

2 min rest

4x:
minute 1 - 30 sec max dip (5-5-5-6)
minute 2 - 30 sec max kb ground to overhead @ 16kg (8-8-8-8 per arm)