Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout.
Warmup 4 Rounds 100m run 10 Air squat 10 lunge 10 Push-up 10 Sit-up
Workout
3 rounds for time of:
30 Front Squats – taken from the ground
30 Floor/Bench Press
into:
5k Row Run for time
Accessory
6' AMRAP for Quality
10 Sit Ups
10 Push Ups
10 Bodyweight Lunges