5 rounds of:
10 1-arm snatch
10 Burpees

Rest 5 minutes, then do it again

Push Press 3-3-3 reps

Rest, then

10 minutes as many rounds as possible of:
10 Push Press (%50)
10 Box Jumps
10 Ring Dips

Four rounds for time of:
Walking lunge 50 meters
25 Towel Pull-ups
25 Towel Knees to Elbows

Do a tabata interval of each:
Row
Sit-ups
Run
Back Extensions

Clean & Jerk 1-1-1 reps

Practice Handstands

Rest, then

15 minutes as many rounds as possible:
Run 400 meters
10 lateral hurdle jumps
15 push-ups
20 back extensions

5K for time

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing until you are unable to complete the pull-ups

Rest, then

5 rounds of:
7 reps of bear complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

For time:
Row 500 meters
30 GHD Sit-ups
15 Deadlifts (#250/#185)

Perform each event to the best of your ability. Rest as needed
For Time:
Run 1 mile
Plank Hold
Row 500 meters

For reps:
Squat
Pull-up
Push-up
Sit-up