Back Squat
4x4
3s. Pause at the bottom.
Rest as needed.

Max distance handstand walk in 3 min.

4 rounds:

20s hand stand
15 sit ups
10 push ups
10db rows, 10kg db each hand
10 squats with 20kg
10 tricep movements

5x5 (85%)

Every minute
3 power clean + 3 stoh

2 rounds of:
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
4 min Rest

Then

5x200m Rowing sprint with max effort and full recovery btw sets.

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts 225/135
Handstand Push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power Cleans 155/105
Pistol Squats

Barbell Row
4x10

5 min
10 Box Step-Overs
10 Push Press 40kg
30 Double-Unders

-warm up 10 mins
-5-4-3-2-1- thrusters- 115#

21-15-9 of:
*thrusters at 95#
burpees
box jumps 35" or so
run 400m after each round

*partner holds plank while other person does thrusters