Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4 rounds of Tabata row, bike, , jump rope, K.Bell Swing.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike

Deadlift 5-5-5-5-5 reps

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
100 weighted sit-ups

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

Row 2,000 meters