CFC

3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups

400 Meter Double Dumbbell Farmer's Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50's/35's)

PureFit

3 Rounds:
15 Double Dumbbell Squats
15 Push-Ups

200 Meter Double Dumbbell Farmer's Carry

3 Rounds:
25 Air Squats
15 Double Dumbbell Shoulder to Overhead