5 rounds of
200m run
5 deadlifts  - 70% max
10 DB push press - heavy
Time cap - 12 min

In 10 min complete as reps as possible of
Wallballs - 20/14
Each time you break perform 1 legless rope climb - 15/12'

Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6

Complete the following complex
8 x power snatch
8 x OH squat
8 x Good morning
8 x back squat
8 x Deadlift
This is to done UB so use a light weight to start - rest 2 min  b/t sets
4 sets

With a partner
1 person runs on tread for 2 min
1 person does max reps of.....
1st round - KB swings  3/4 heigth
2nd round - HSPU
3rd round - back squats 185/135
4th round - Deadlifts  185/135
Score is cals + reps

5 sets of
10 ring rows feet elevated
10 V ups
3 wall walks w/3s hold at top