4x: 

8-10/side renegade row

30 sec rest

12/side db single arm glute bridge floor press

30 sec rest

4x:

45 sec plank kb pull through

30 sec rest

10-12 kb overhead tricep extension

30 sec rest

16 min EMOM:

min 1: turkish getup

min 2: skaters

min 3: plank kick throughs

min 4: single arm Russian swings

(alternate full sets per side)

5x EMOM, all w/ 16lb weight vest except handstands:

min 1: 50 jumping jacks

min 2: 30 sec handstand hold

min 3: 40 sec skater hops

min 4: 45 sec wall sit

For time -- Gravity Penguin Annie:

w/ 13 lb weight vest:

50-40-30-20-10:

penguin double tap jumps

situps

9:30

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike