4 rounds for time
10 squats
7 push-ups
30 rock climbers
10 V sit-ups
10 sit-ups
1,5 plank
30 jumping jacks
1 min rest

Tabata squats 30/30 , 5 rounds

Tabata push-ups 30/30 , 5 rounds

45 cardio

1 min plank

2 min burpees

4 rounds  for time:

30 jumping jacks

10 burpees

10 air squats

30 "low bridge"

15 sit-ups

10 push-ups

1 min plank

30 rock clambers

1 min rest

200 lunges

4 rounds:

20 air squats

30 lunges

15 sit-ups

40 rock-climbers

1 min plank

1 min rest

after 2 min rest the second part:

6 rounds

5 hyperextension

5 push-ups

5 squats

Extra 100 air squats

5 rds for time:

50 jumping jack
10 burpees
15 chair deeps
10 burpees
30 sec wall sit
30 V sit-ups
20 side sit-ups
1 min rest

10 min plank. You can have a break 3 times. No more.

Tabata

squats/burpees 3/3 rounds