4 rounds:

5 power cleans 

5 push ups 

5 pull ups 

10 KB swings

10 tuck jumps 

3x 10 front squat 

3 x 10 pull ups

3 x 10 triceps push ups 

3x 10 bent over row 

60 seconds of each exercise. No break in between.  3 x through.. 1 minute rest between each set. 

Air squats 

Dips 

Jumping jacks

Push-up jacks 

Tricep push ups 

High knees 

Mountain climbers 

Freestyle kicks

21-15-9 

thrusters 

Pull ups 

3 mile run

100 mountain climbers 

100 air squads 

3 rounds:

15 push-ups 

40 mountain climbers 

20 lunges alternating 

40 high knees 

20 dips

10 Burpees

1 min plank 

200 meter run