5 rounds for time of:
400-m run
10 overhead squats (135/95)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. 

Every 10 mins (3 rds) in 30 minutes
500m Row
500m Ski
1000m Bike Erg

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

For Time:
30 snatches (135/95)
100 HSPU

AMRAP in 30 minutes
Teams of 2 (1:1)
20/15 Cal. Assault Bike

AMRAP in 12 minutes
20 GHD sit-ups
5 Muscle Ups

For time:
Row 2,000 meters
50 wall-ball shots (20/14)
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

3 rounds for time of:
30 dumbbell snatches (50/35)
30 toes-to-bars

For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)