50-40-30-20-10 reps for time of:

Medicine-ball cleans

3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars

Overhead squat 3-3-3-3-3 reps

3 rounds for time of:

50 double-unders

2 minutes holding a handstand

35 AbMat sit-ups

Power clean 5-3-3-1-1-1 reps

15 minutes of:

19 wall-ball shots

19-cal. row

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 95 lb. ♂ 135 lb.