1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike 
5 Clusters 115/85lb
10 Hand Release Push-ups 
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate. 
*4.) 5 Rounds 
10 Back Extension 
7 Wide Grip Strict Pull-ups 
10 Reverse Hyper