Front Squat 5-5-5 reps

With a partner run 3 miles
Take turns running .25 miles and performing max rep push-ups until 3 miles is completed.

4 rounds for time of:
20 Dumbbell Clean & Press Left
20 Dumbbell Clean & Press Right
20 Dumbbell Swings

6 rounds done :20 on, :10 off
Wall Ball
Lunge Jumps
Kipping Pull-ups
Sit-ups

50-40-30-20-10 reps for time:
Double Unders
Sit-ups

21-15-9 reps for time:
Deadlift (#225/#165)
Handstand Push-ups

Complete the following workouts in any order you like.

With a 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 reps in 60 seconds.

Run 4 x 400m, rest as needed

50 Toes to bar

Clean and Jerk
30 reps for time

Back Squat, 1 rep
Between each set practice a gmynastics move

10 minutes as many rounds as possible:
7 Burpees
13 WallBall

Work on gymanstics skills:
Rings
Floor
Parallel bars
High Bar

Complete the folowing for time :
Run 800 meters

40 – 30 – 20 – 10 reps of the following……

Wall ball shots
Push-ups
Knees to opposite elbows
Dumbbell swing

Run 800 meters