workout
For time:
50 burpees

3 rounds of:

1 minute max reps of 100% body weight deadlifts (175 lbs)
1 minute max reps of 75% body weight back squats (125 lbs)
1 minute max reps of 50% body weight snatch (85 lbs)
1 minute max reps of 25% body weight overhead squat (45 lbs)

1 minute rest after first round
2 minutes rest after second round

Deadlift
5-5-4-4-3-3-2-2-1-1

335#

30 squats
1 min wall sit
20 squats
40 sec wall sit
10 squats
20 sec wall sit
5 squats
10 sec wall sit

back gate run

21-15-9
95# Thrusters
pullups

5 Rounds for Time:

10 Toes-to-Bar
10 Power Snatches, 75#
10 Wall Balls, 20#

Split Jerk 1-1-1-1-1-1-1

65-75-85-95-105-110-115

1x clean

warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
chest (pushups)
squats
shoulders / back
lunges alternating

cool down 400
stretch