workout:
cfwu x 2
then:
400m run
15x push press
50x squat

workout:
3x
15x pvc goodmorning
15x pvc deadlift
10x push-up
10x sit-up
then:
deadlift 5-5-5-5-5
then:
5 rounds
10x deadlift
100x jump rope

workout:
cfwu x 2
then:
k.b. swing
then:
3 rounds for time
10x burpee
15x k.b. swing
20x situp

workout:
800m run
then:
3x
10 squats
10 pushups
10 situps
then:
TGU technique
then:
3 rounds for time
200m run
15x squat
2x tgu (r)
2x tgu (l)

workout:
3x
40m butt-kicks
40m high knees
20m carioca right
20m carioca left
then:
deadlift 5-5-5
then:
5 rounds for time
5x deads @ 75#
10x burpee