AMRAP in 15 minutes

20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)

AMRAP in 23 minutes

From 0:00-7:00, AMRAP of:
Burpees

Rest 2 minutes

From 9:00-14:00, AMRAP of:
Air Squats

Rest 2 minutes

Finally from 16:00-23:00, AMRAP of:
Burpees

For Time

300 Air Squats
150 American Kettlebell Swings (24/16 kg)

For As Long As Possible

From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats

Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats

Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

EMOM  in 10 minutes

20 Air Squats
Run

3 Rounds for Time

0.5 mile Run
50 Air Squats

5 Rounds for Time

20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

For Time

50 Burpees
100 Air Squats
50 Burpees

For Time (with a Partner)

1,442 Air Squats* (together)

*After every 200 Air Squats, perform the designated number of Ball Cleans (20/14 lb) (each):
200: 2 Ball Cleans
400: 1 Ball Clean
600: 20 Ball Cleans
800: 19 Ball Cleans
1,000: 2 Ball Cleans
1,200: 1 Ball Clean
1,400: 20 Ball Cleans
1,442: 19 Ball Cleans 

Wear a Weight Vest (9/6 kg)

Time Cap: 45 minutes

40-30-20-10 Reps for Time

Unbroken Burpees
Unbroken Air Squats