WARM-UP:

https://www.youtube.com/watch?v=K5EmP1WEcMI
30 Jumping Jacks 
30 Seal Jumps 
30 Mountain Climbers
30 Good Morning with Object
30 Bent Over Row with Object
30 Shoulder Press with Object
1:00/1:00 Pigeon Stretch
1:00/1:00 Couch Stretch
20 Thrusters with Object

HOME GYM:
AMRAP in 10 min:
10 Thrusters (95/65)
10 Bent Over Row 
*use the same Barbell/weight for both movements 

DB/KB/MB/SB:
AMRAP in 10 min:
5/5 Single Arm Thruster
10/10 Bent Over Row 
*use your DB/KB to perform 10 standing bent over row on each side per round

BODYWEIGHT:
AMRAP in 10 min:
10 Odd Object Thruster 
10 Odd Object Bent Over Row
*if your object is not very heavy, perform 10 bent over row on both sides each round

https://www.youtube.com/watch?v=XKoWgnolGVo

Tabata:
Single Arm Plank
Flutter Kicks
Single Arm Plank

12:00 to complete:
10-20-30-40-50
Alternating lunges
Alternating skater plyos
——————————
3:00 rest
——————————
10:00 to complete:
50-40-30-20-10
Alternating curtsy lunges
25-20-15-10-5
Squat jumps