Bodyweight

Two rounds:
One minute AMRAP burpees
One minute rest

Then immediately do 4 rounds
30 seconds work, followed by 1:00 rest
push ups (clapping, dynamic, hand release, regular...you choose)
sit ups (GHD, regular, abmat...you choose)
squats (full depth!!)
Burpees 28,20


Push ups 11 dynamic, 23 regular, 12 on 4kd med ball, 15 hand release
Sit ups 16, 11ghd, 15, 15
Squats 28,29,31,27