1.) Leggies
10 Rounds
20 Double Unders (Scale to 20 Penguins or 40 SU)
4 Front Squat 185/125 (Pick a weight you can do unbroken)
6 Box Jumps 30/24 (Scale height or stepping up)
8 Deadlift 185/125 (Same weight as the front squat)
2.) 5 Push Jerk every 90 seconds for 5 rounds @ approx. 60%

*3.) for time

10 Tire Flips

100m Sled Push 3×45/2x45lb

*4.) 1 Snatch every 3 minutes for 6 rounds @ approx. 90%

*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 

*6.) 3 rounds

15 Back Extension

15 Dumbbell Bent Over Row

15 Reverse Hyper