Legs + Random

Tabata Hip thrusts - 69 reps

3 Rounds, un timed
Fireman's Pull (3 45s and two sandbags, not sure entire weight), across studio and back
15 Wall Balls - 20

Overhead Squats
45x10
45x10
65x10
85x6

Ab Rollouts - 3x10

Tabata hip thrusts off bench this time, was equally tough when I do it off the floor, the couplet was kind of fun.

Conditioning

3 Rounds, each for time
10 Burpees
15 Rope Slams
20 KB Swings (American) - 50 lbs
*rest as needed between rounds
1:22, 1:40, 1:58

Fireman Pull (in studio), 1 set is one length of rope.
4 sets with 90 pounds

First time doing rope slams, it is difficult but fun, the circuit was challenging and got my heart rate up.  First time also doing the fireman pulls, the prowler in the studio has a lot more friction than usual so 90 pounds was very tough.  This burned the arms, especially grip, like crazy.  Different but fun workout!