Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Double-Unders

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps

*Sets 1-2 – 75% of 1-RM Front Squat
*Sets 3-4 – 80% of 1-RM Front Squat
*Sets 5-6 – 85% of 1-RM Front Squat

B.

Every 3 minutes, for 18 minutes (6 sets):
Mid-Patella Clean from blocks & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6 @ 85% of 1-RM Clean & Jerk

C.
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Bar Muscle-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (30 lbs to 10′ target; 20 lbs to 10′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps