3 rounds for time of:

15 kettlebell swings

20 box jumps

250-m row

Deadlift 5-5-5-5-5 reps

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

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. Row

Complete as many reps as possible in 21 minutes of:

Run 400 row/200 m bike

10 Pullups

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

Back squat 1-1-1-1-1-1-1 reps

You should be following basics:

• Spend the majority of your program not reaching absolute fatigue in a set and not failing a rep 

• Program effectively in the 60-80% of your 1RM

• Split your program in to either high volume/low intensity or low volume/high intensity and switch between these two every 8-12 weeks

• Make small increases to your intensity OR volume each week (E.g 5% increase in weight week to week)