Every other minute for 20 minutes:
Run 100 meters
6 Power Cleans
4 Skin the Cats
2 Burpees

Run 800 meters
30 Steps, walking lunge
25 Dumbbell swings
20 Knees to elbows
15 Burpees
20 Knees to elbows
25 Dumbbell swings
30 Steps, walking lunge
Run 800 meters

Deadlift 3-3-3-3-3 reps

21-15-9 reps for time of:
Thruster (#95/#65)
Pull-up

Accumulate for time:
10 Bag Runs
Deadlift (#8,000/#5,000)
100 Ball slams

Split the reps up as needed

Double under for 2 minutes
Sit-up for 2 minutes
Double under for 90 secondsa
Sit-up for 90 seconds
Double under for 60 seconds
Sit-up for 60 seconds
Double under for 30 seconds
Sit-up for 30 seconds

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Reduce reps as needed to complete a round in one minute
2 pull-ups
4 push-ups
6 squats

Find max weight for the series:
3 snatch
3 overhead squat
3 clean
3 jerk

Do not put the bar down during the series. Rest as much as needed between rounds.

50 Box jumps
50 Jumping pull-ups
50 Wall ball shots
50 Knees to elbows
50 Dumbell thrusters
50 Hyperextensions
50 Overhead walking lunge steps (there n bak)
50 Burpees

RUN 5k