5 rounds for time of:
400-meter run
10 overhead squats

100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

5 rounds, each for time, of:
400/500-meter row

Rest 3 minutes between efforts.

3 rounds for time of:
30 push-ups
30-meter front-rack walking lunge

9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk

4 rounds:

20 GHD hip extensions

15 toes-to-bars

Every 1 minute complete:
10/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches