Overhead Squat: 3 x 2
Front Squat: 2 x 3
Back Squat: 2 x 4
….load progressively over all sets with the goal of hitting as high as possible at the end of each type of squat. Follow each set of squats with a set of pullups using technique / load that permits 8 reps with difficulty (rings, extra weight, legs out, etc are all fair game)

Prowler / Yoke Push: 4 x 20m heavy (Men = Prowler + Red Plates; Women = Yoke w/ Low Bar or Prowler unweighted)

On the minute for as long as you can sustain:
6 Super Burpees w/ Deload
15m Forward Crab Walk
Obesity Gene’s Effect Reduced by Exercise