Run 400 meters
30 box jumps
30 wall-ball shots

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

3 each arm alternating dumbbell Snatches
6 burpees
3 both arms same time.. dumbbell power cleans

Rest

5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

For time:
3-minute handstand hold
100 squats
2 minute
100 squats
20 Handstand pushups

Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

For time:

1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Post time to comments.

4 rounds for time of:

50-ft. overhead walking lunge
25 GHD sit-ups

3 rounds for time of:

Run 800 meters
50 deadlifts

♀ 65 lb. ♂ 95 lb.