sorry I have been in the mountains and forgot to set up a workout schedule. However a break every 6 weeks is very good

Adv

7x burpee box jumps knee height

7x 1/4 bodyweight thrusters

7 rounds

Int

7x Burpee

7x box jump

7x thruster with at least 25#

7 rounds

Beginner

7x burpee

14x kettlebell swings

7 rounds