Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

A: Clean pull max. Then 4x4 @75% of clean pull max
B: Triple power snatch
C: Double power clean and jerk

3rounds:

12 GHD hip extension
6+6 s.a suitcase deadlift

Weighted chin ups
6, 4, 2, 4, 6
Max reps pull ups bodyweight
15

4 rounds, each round for time, of:

Row, 500/400 m
25 Wall Balls, 20/14 lbs
15 Pull-ups

Go every 4:30

Score is last round time, you can add the rest in comment section.

5x1
@86%
Rest 3min.

A: Snatch, Build up to heavy 1rep
B: Back squat 1-1-1
C1: Strict pull ups 3xMax
C2: Sissy squats 3set

42min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Bench press 1xMax @heavy weight +2x5@90%
B: KB skull cruschers 3set
C: DB Shoulder flys 2set