1.  overhead squat - 5x3

2.  snatch balance or heaving snatch balance - 5x3

3.  3-5 rounds - 15 sit-ups (abmat or ghd), 15 russian swings, 30 double unders

post heaviest overhead squat load to comments.

6 rounds of:

run 400 meters

rest exactly 2 minutes

There should be no more than 15 seconds difference between the fastest and slowest runs.  Post all 6 times to comments. 

1.  bench press - work up to and find 1 rep max

2.  3 rounds - 50 air squat, 7 strict pull-ups, 10 hang power clean 135/95

post loads and times to comments.

back squat

work up to and find 1 rep max

glute ham raise 3 x 10

turkish sit-up 3 x 10/side

post squat load to comments.

With a running clock:

row 500 meters

complete as many hspu as possible until the 4 minute mark

rest 4 minutes

row 500 meters

complete as many ring dips as possible until the 12 minute mark

rest 4 minutes

row 500 meters

complete as many push-ups as possible until the 20 minute mark

post total reps to comments.

1.  speed squat - 8 x 2 @ 45% plus band or chain

2.  glute ham raise x 5-15 x 2, heavy sled drag x 50 meters x 2

3.  weighted hip extension x 10 x 2, l-sit hold x max x 2

1.  power clean -

10 sets x 1 rep on a 2-minute send-off.  Use a starting weight of approximately 65% of 1rm, adding 5-10 lbs each set until you either set a pr or miss a rep.

2.  3 rounds of max reps pull-ups, jog 400 meters.  there is no time component to this workout, so rest as needed in between efforts.

post power clean load and total number of pull-ups to comments.

1.  snatch series: 

snatch pull x 1 x 5

high hang snatch x 1 x 5

mid thigh snatch x 1 x 5

full power snatch x 1 x 5

2.  high bar back squat - 3 x 3 @ 75% 1rm

3.  2-3 sets glute ham raise x 10-15 reps, strict toes to bar 10-15 reps

1.  speed bench - 6x3 @ 45% plus band or chain

then,

2.  2-3 rounds - 800 meter run, 25 ring rows, 25 ball slams

1.  speed squat

8 sets x 2 reps @ 43% plus chain or band

2.  21-15-9 reps of:

double kettlebell clean to overhead 44/26

burpees