Warm up - couch stretch, pigeon stretch, 30 air squats w/hip circle, 2 rounds of: 15 shoulder rolls + 10 seated good mornings + 5 Bulgarian split squats (each leg, as deep as you can go, butt to heel keep back knee off the ground)
50 Bench Press #225
Three Rounds
5 Ring Muscle Ups
100 DUs
5 Bar Muscle Ups
5 Min Rest
40 Back Squat #225
Three Rounds
20 TTB
10 Box Jump Burpee
20 KBS #70
5 Min Rest
30 Clean and Jerk #135
20 Pull Ups
10 Pistols
20 HSPU
Running Workout
3 Rounds
400m Hard (800m Pace)
*Rest 3-4 min
300m Harder (400m Pace)
*Rest 3-4 minutes
200m Sprint
*Rest 3-4 min