CFrosty Circuit II, plus CKs and some core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFrosty Circuit II:
Medicine Ball Routine (part 1):

20 x front-squat vertical toss
20 x sumo-squat backwards toss (against wall w/ catch)
25/side x side-twist
20/side x chest throws in lunge position (against wall w/ catch)

Functional Lifts (part 2):

2 Sets of:
10 x Hang Clean @ 125lbs
10/leg x Split Drops w/ 15lb Dumbbells
:30 Overhead Squats as fast as possible w/ proper form (29 reps, 31 reps)
8 x Walking Superman Push-ups
10/leg x 1-legged Squats w/ toe touch

Tabata Chuck Kellers:

13, 12, 12, 12, 13, 12, 13, 14

7 Steps Abs:

7 x 40 crunches in various positions