Buy in: 2 sets of 5 reps each movement. Mobilize(thoroughly and lovingly). Cross your arms. Stare at the trainer.

In 10 minutes complete as many rounds as possible of:

5 reps/side one arm dumbbell hang clean and jerk

10 burpees

10 kb swings

Rest 2 minutes

In 5 minutes complete as many calories as possible Row or Bike

Rest 1 minute

In 3 minutes complete as many push ups as possible.

Buy in: Knock out. 10 burpees when you're bounced. Mobilize. Workshop your toes to bar and double unders and progressively load your bar to prepare for the workout.

For time complete:

10 Toes to Bar

25 Double Unders

5 Power Cleans 65/135

15 Toes to Bar

50 Double Unders

10 Power Cleans 75/155

20 Toes to Bar

75 Double Unders

15 Power Cleans 95/185

Buy in:7 reps Unloaded barbell complex- strict press, back squat, push press, front squat, rdl, bent over row, hang power clean, thruster. Mobilize.

Back Squat 7 sets of 2 reps. Begin counting your work sets once you hit 80%. In other words 7 sets at 80% or heavier. Progressive loading.

Finisher:

Back-off sets- 3 sets of 12 reps Back squat@50% of 1 RM

Buy in: 4 sets of 25 reps double-unders. Mobilize. getREADY!

In 30 minutes, complete as many rounds as possible of:

Run 800 meters 

Bike 30 Calories (if the weather permits, move the bikes outside)

1 Rope climb

5 yards handstand walk (sub overhead dumbbell carry)

Buy in: Unloaded barbell snatch progression. Mobilize.

Snatch(full squat) 5 sets of 3 progressive loading.

For time complete

9 Muscle-ups Ring or Bar (sub chest to bar pullups and dips)

9 Squat snatches 53/115

7 Muscle-ups 

7 Squat snatches 63/135

5 Muscle-ups

5 Squat snatches 73/155