Minimal Equipment: 
4 Rounds FT
10 Snatches*
15 Burpees
20/15 Cals**

* if using one arm, double the reps. Moderate weight
**200m Run sub
No Equipment: 
4 Rounds FT
10 Burpees
200m Run
10 Up Downs
200m Run
Core: 
40 Alt Arm/Leg V Ups