8 min EMOM:
Min 1: 1-3 Rope Climps or 1-2 Rope pull to stand
Min 2: 12-20 V-ups or Tuck ups
Min 3: 45 sec Heavy Farmer Carry. 50/35 lbs
Min 4: 12 Bodyweight Hip Thrusts

3 rounds, each round for time, of:
Run, 200 m
50 Double Unders or 60 single unders
12 Toes-to-bars/Knee raises or Plank Shoulder taps

Go every 7 mins.

or 

3 rounds, each round for time, of:
Run, 100 m
30-50 Single Unders
10 Hanging Knee Raises or Plank Shoulder Taps

Go every 7 mins

Strength Squad: Bench and Squat supersets