burpees

10:00 warm-up 

complete 1 burpee the first minute 
complete 2 burpees the second minute 
complete 3 burpess the third minute...
continue until you can not complete the next round of burpess in a minute.  

5:00 minute rest 
then 

10x ball slams 
2:00 full effort row 
2:00 rest 

10x DB thruster 
2:00 full effort airdyne 
2:00 rest 

10x wall ball 
2:00 full effrot ERG