run 1 mile
100 pull ups
200 pushups
300 squats
run 1 mile

Front Squats 5-3-3-1

2 minutes on, 2 minutes off
repeat 7x

5 power cleans (185 / 115)
as many burpee pullups as possible with time left of 2 minutes

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

5 round of:
10 x L- pull ups
20 x push ups
30 x sit ups

7rounds:
5 thrusters @60kg
5 deadlift @100kg

90s rest between sets

Clean 6x6

Deadlift Hold (315/225 lbs)
(lift a barbell to top of deadlift position – start clock when you are fully locked out, and end test when your knees bend, you drop the barbell, or hinge/lean back at the hips to support the load)

ascending by one rep on the minute every minute until unable to complete all reps within the minute

Max effort, work up to 2RM, 1RM if feel like it

Complete 5 rds:
Max chin ups
10 shin hops

Result: chin ups total