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
4 Rounds for time:
21 Thruster
18 Bent over Row
15 Back Step Lunges
12 Burpees
Accessory
150 Sit Ups
Every Break do: 400m Run