75 kettlebell swings

Run 1 mile

75 kettlebell swings

Hang power clean and push jerk 3-3-3-3-3-3-3 reps

4 rounds for time of:

Row 500 meters

Run 400 meters

Complete as many rounds as possible in 10 minutes of:

3 burpee

3  box jump-overs

3 deadlifts

6 burpee

6 box jump-overs

6 deadlifts

9 burpee

9 box jump-overs

9 deadlifts

Etc.

10 hip-back extensions, 10 wall-ball shots. 8 rounds

1,000-m row

30  pull-ups

10 overhead squats

20 pull-ups

20 overhead squats

10 pull-ups

30 overhead squats

1,000-m row

10 dumbbell hang power cleans
10 push-ups on dumbbells