Basics:
Every 4 minutes, for 32 minutes (8 sets):

• Row 250 Meters/Run 300
• 15 Kettlebell Swings
• 10 Dumbbell Push Press

Performance:

Every 4 minutes, for 32 minutes (8 sets):

• Row 250 Meters/Run 300 meters
• 5 Power Cleans (155/105 lbs)
• 10 Shoulder to Overhead (155/105 lbs)

Everyone!
Tabata: 20 seconds of med ball tosses Rest 10 seconds
Cardio: Emomx5 40 du/80su