AD: a1) KB/DB Goblet Lunge~ 12-15 Steps per leg, Rest 30 sec       a2) Push Ups~ 12-15@21X1, Rest 90 sec x3

L1: a) Front Squat~ 15-20×3@30X1, Rest 2 min b/t sets

b) Running Clock Burpees1 Burpee on Min 1
2 Burpees on Min 2
3 Burpees on Min 3…..
Continue until you cannot complete the given number of Burpees within that minute

L2/L3:
12 Min AMRAP
Row 300M
Push Press
Pull Ups
Rest 2 Min
12 Min AMRAP
Double Unders
Wall Balls
Muscle Ups