Workout 1

 2 minute two arm swings

2 minutes Turkish get ups

(alternate sides, left then right)

1 minute rest (active rest)

Repeat 3 times

Workout 2

Clean & press, 10 left, 10 right

20 x two arm swings

10 squats

1 min active rest (skipping)

30s rest then repeat

 Keep repeating for 15 minutes

Workout 3

10 x two arm swings

10 squats

10 bicept curls

Repeat for 2 min,

30 sec rest(repeat 6 times)