Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.
Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.
Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 Dips
Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.