1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups 
*5.) 7 minute AMRAP 
9 Chest to Bar Pull-ups 
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire