Start on any exercise- Complete 5 Rounds on each before moving on.
1 min on : 30 sec off

E1: Rower
E2: Bike
E3: Run (continuous to 400Y mark)
E4: V Sit-ups

Complete for time: 25-20-15-10-5.
Strict Pull-ups
Alt. DB Snatch (55/35) RL=2
TTB (sc: Hanging Leg Raise)
Burpees

Once done, complete: 3X15. Rest 1 min after set.
DB Bent-over Row (35/25)
TRX Bicep Curl
BB Inverted Row

Complete: 20-18-16-14-12-10. 
Run 200Y 
Alt. Reverse Lunge RL=1 
Superman 
Skier Lunge RL=1 
DB Plank Row (25/15) RL=1
Figure 8 (25/20)

Conventional Deadlift- 2X3@65%, 2X2@75%, 2X1@85% or 6X5@RPE5
*18 min cap.

Start on any circuit once done.
C1: 4X20. No Rest.
MB Squatted Side Step
Single Leg Hip Thrust

C2: 15-12-9-6. Rest as needed.
HB Back Squat (95/65)
Split Leg Lunge Jump RL=1
KB Swings (55/35)