15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb

For time:
40 kettlebell swings
40 knees-to-elbows
400-meter run
30 kettlebell swings
30 knees-to-elbows
400-meter run
20 kettlebell swings
20 knees-to-elbows
400-meter run
10 kettlebell swings
10 knees-to-elbows

Snatch 

Muscle Snatch 30 Reps – Bar Only

Power Snatch 30 Reps – 75lbs

Overhead Squat Bar Only 30 Reps

Squat Snatch 30 Reps 75 Lbs.

Row 2,000 meters
Rest 4:00

Assault Bike 2,000 Meters

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

7 box jumps
7 chest-to-bar pull-ups

7 Rounds

7 sets increasing the weight of the complex:
4 hang squat cleans
2 push presses

Run 5 miles

5 rounds for time:
12 knees-to-elbows
12 Squats

12 alternating dumbbell snatches