45-minute "full body workout" with equipment (horizontal bar).
6 exercises - AMRAP: as many rounds as possible in 45 minutes.

25-minute "full body workout" without equipment.
4 exercises - AMRAP: as many rounds as possible in 25 minutes.

"full body workout" without equipment (3 rounds) for time

30-minute "full body workout" with equipment (skipping rope).
6 exercises - AMRAP: as many rounds as possible in 30 minutes.