For Time:
50 Pull-Up,
50 V-Up

4 rounds
10 burees
20 box jumps 60cm/50cm
30 DUs

C1: 15 Burpees
C2: 25 KB Swing (90°) (tungt men du skall klara unbroken)
C3: 200m Löp@90%
vila 5min x 3

C1: 10 Walking Lungestep Barbell
vila 20sek
C2: 50m Farmers Carry KB
vila 20sek
C3: 20m Burpee Broadjump
vila 2min
x 3set

Station 1 Row Erg : plank
Station 2 Driving Front Step up : rest
Station 3 Curve : plank
Station 4 TRX Row variation : rest
Station 5 Ski Erg : plank
Station 6 Plank Plate Slide : rest

Work : "rest"
60:50 , 50:40 , 40:30 , 30:20 , 20:10

Complete as many rounds as possible in 10 mins of:
6 power clean 25/50
12 box jumps
6 pullups
REST 4 MINS
Complete as many rounds as possible in 5 mins of:
6 power clean 25/50
12 box jumps
6 pullups

A1: 600m Löp@80%
vila 2min
A2: 30 Burpees
vila 2min
x 3set

B1: 5 Burpees
B2: 10 Pistols (5/leg)
B3: 15 Wallballs@9/6kg
vila 2min x 5 set

Three sets of three reps. Use 80-110% of 1RM Jerk.

http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

tempo pullups 6x3, 3s down, 3s bottom and explode up!