Four Tabatas in 16 minutes

Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

AMRAP in 21 minutes

From 0:00-3:00, perform:
400 meter Run
Max Push-Ups

Rest 1 minute

From 4:00-8:00, perform:
400 meter Run
Max Air Squats

Rest 1 minute

From 9:00-14:00, perform:
400 meter Run
Max Burpees

Rest 1 minute

From 15:00, perform:
400 meter Run

In the remaining time, AMRAP of:
8 Push-Ups
16 Air Squats

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

For Time

10-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees

Time Cap: 20 minutes

Five 3-minute AMRAPs in 19 minutes

3 Kettlebell Power Cleans (40/32 kg)
6 Push-Ups
9 Air Squats

5 Rounds for Time

60 High Knees
30 Burpees
20 Chair Dips
10 Air Squats

AMRAP in 28 minutes

Buy-In: 91 Burpees

In the remaining time, AMRAP of:
9 Handstand Push-Ups
10 Jump Squats

10 Rounds for Time

25 Air Squats
50 Jumping Jacks
25 V-Ups

5 Rounds for Time

2 Right-Arm Kettlebell Turkish Get-Ups (24/16 kg)
2 Left-Arm Kettlebell Turkish Get-Ups (24/16 kg)
8 Hindu Push-Ups
24 Hindu Air Squats

AMRAP in 18 minutes

400 meter Run
18 Air Squats
200 meter Run
18 Box Jumps (24/20 in)