Workout Breakdown VIDEO:
WARM-UP:

40 high knees in place
40 butt kickers in place
10 fence drills (all 3 positions)
2 rounds:
8/8 drinking birds
8/8 side plank rotations
8 hip openers
8 negative goblet squat

3 rounds:
8/8 half kneeling single arm strict press
30 mountain climbers
8 t-push ups (4 each side)

HOME GYM:
3 rounds for time: (30:00)
600m run
21 burpees over bar
15 power cleans (115/75)
9 thrusters
(3:00 rest)

DB/KB/MB:
3 rounds for time: (30:00)
600m run
21 burpees over object
15 dual dumbbell/kettlebell power clean
9 dual dumbbell/kettlebell thrusters
(3:00 rest)
*if the have a sandbag they could do that for the cleans as well
BODY WEIGHT:
3 rounds for time: (30:00)
600m run
21 burpees over object
15 dual object power clean (10/10 if light)
9 dual object thrusters (6/6 if light)
(3:00 rest)