3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips

5 AMRAP (0:00-5:00)
Unbroken Front Squat
*100m Sprint

-3 Min Rest-

4 AMRAP (8:00-12:00)
Unbroken Shoulder to Overhead
*100m Sprint

-2 Min Rest-

3 AMRAP (14:00-17:00)
Unbroken Thrusters
*100m Sprint

*Sprints are performed anytime the movement cannot be performed with good form or the bar is set/dropped on the floor.

Front Squat Weight:
Rx+ 185/125
Rx 135/95
Sc 95/65

S2OH Weight:
Rx+ 155/105
Rx 115/75
Sc 85/55-35

Thruster Weight:
Rx+ 135/95
Rx 95/65
Sc 55/35