AMRAP 20MIN

Tire Complex x2
10 Burpee Lateral Jump
15 Leg Lifts
20 Sec. Plank Hold  

For Time

50 Pull-ups (strict)
100 Push-ups (hand release)
1600m Run

AMRAP 10MIN

5 RDL (AHAP)
10 Sit-up + press
15 Box Jumps

Then...
Tabata Squats 

3 Rounds

400m Run
10 Right Arm DB/KB Press
10 Left Arm DB/KB Deadlift
10 TTB
400m Run
10 Left Arm DB/KB Press
10 Right Arm DB/KB Deadlift
10 TTB

2 rounds

40 Air Squat
30 Push Up (hand release)
20 Sit Up
10 Pull Up
1min. of Burpees
10 Air Squat
20 Push Up (hand release)
30 Sit Up
40 Pull Up