Back squat 5-5-5-3-3-1-1 reps
Shoulder press 5-5-3-3-1-1 reps
Deadlift 5-5-5-3-3-1-1 reps

27-21-15-9 Reps for Time

Row (calories)

Thrusters (95/65 lbs)

5 rounds for time of:

20 wall-ball shots
10 deadlifts

3 rounds for time of:

Row 500 meters
21 burpees
Run 200 meters

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Power clean 5-5-3-3-3-1-1-1-1 reps

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders

Thoughts from a very good program.