Complete as many reps as possible in 21 minutes of:

Run 400 row/200 m bike

10 Pullups

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

Back squat 1-1-1-1-1-1-1 reps

You should be following basics:

• Spend the majority of your program not reaching absolute fatigue in a set and not failing a rep 

• Program effectively in the 60-80% of your 1RM

• Split your program in to either high volume/low intensity or low volume/high intensity and switch between these two every 8-12 weeks

• Make small increases to your intensity OR volume each week (E.g 5% increase in weight week to week)

5 rounds for time of:

15 barbell lunges

75 double-unders

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

Shoulder press 10-10-10-10-10 reps

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

Complete as many rounds as possible in 10 minutes of:

15 deadlifts

15 hand-release push-ups