Repeat 4 times:
one leg weighted hungarian squats (30 sec)
pullup and pushup burpees (10)

Repeat 3 times:
weighted squat pops (30 sec)
horizontal pull up (10)
wave rope (30 sec)

Repeat 3 times:
lat unstable medicine ball squats (10 each side)

Repeat 3 times:
slider crunch center/right/left