1.) The Dancing Wrestler
6 rounds for time:
Once at each Station Starting each round with a 400m Run
40m Sled Push 3×45/2×45
40m Sled Pull 3×45/2×45
40m Yoke Carry 45 25lb/25lb
40m Dumbbell Farmer Carry 100/75lb
40m Dumbbell Over head Lunge 75/55lb
(Alternate arms at 20m)
5 Tire Flips, heaviest possible
2.) Tabata 
Hanging Alternating Straight Single Leg Kicks 
8 rounds of:
20 sec left leg kicks 
10 sec rest
20 sec right leg kicks 
10 sec rest
Note: straight legged toes above navel. scale with knee ups