400m run 
Kettlebell Swings,
Pull-ups

Double-unders 
Power Snatch

Front Squat 
Row, Calories 
Ring Dips, strict

Bench Press

Seven rounds for time of:

165 LB  Front squat, 7 reps

7 Chest-to-bar pull-ups

3 rounds for time of:

50 lunges
7 pullups

10 hang squat clean

15 minutes AMRAPf:

12 Ring Dips
36 kettlebell swings

5 3-minute rounds of:

10 front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds.