3 Rounds of:

10 Burpee box step ups
Sandbag flips

3 Rounds of:

10 Glide mountain climbers with push ups
15 TRX pulls

3 Rounds of:

10 Glide bridges
5 Hand release push ups

3 x 30 second planks
10 seconds rest between planks

Additional work:

500 Swings - break it up as needed