Warm up:

400 m run

3 rounds 

10 45 lb front squats

10 45 lb deadlifts

10 45 lb push jerks

5 front squat 135 lb

18 pull-ups

5 deadlifts 135 lb

18 toe to bar

5 push jerk 135 lb 

18 ring dips 

3 rounds

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Time each round individually. 2 minute rest between rounds. 

5 rounds

Run 400 m

15 overhead squats 65 lb rx

25 burpees

Run 400 m

25 cleans 65 lb

Run 400 m

25 snatches 65 lb

Run 400 m

25 burpees

50 walk lunge steps

25 pullups

50 box jumps 20"

25 double unders

50 back extensions

25 ring dips

50 knee to elbow

25 wall ball 15 lb

As many rounds as possible in 20 minutes of :

5 deadlift

5 hang clean

5 push press

5 back squat

One bar is used.  65 is rx'd weight.  Once you pick up the bar to start a round, you can't put it down until the round is complete.  5 burpee penalty for not completing a round. 

3-3-3-3-3

Push jerk

3-3-3-3-3

100 foot walk lunge 25 lb overhead

100 foot bear crawl

20 toe to bar

10 shoulder press 65 lb 

Run 400 m

15 box jumps 20"

12 ring push ups

9 pull-ups. 

21-15-9

Deadlifts 155lb rx

Hand stand push-ups