Warm Up:

50 Air Squats/400m Run  – 3 rounds  (mod. 25)

Strength/Stamina:   5 rounds

• Clean & Jerk 80% RM – 3
• SDLHP KB 15 (55lb. RX or appropriate weight)
• Sampson Stretch

Working Capacity:  3 rounds – 5m on 1 m rest between sets

• Deadlift
• Knees to Elbows
• Box Jumps
• Pull Ups
• Mountain Climbers

Durability:  Run 1 mile

Core: 

• 100 Flutter Kicks (mod. 50)
• 100 Situps (mod. 50)
• 100 Leg Levelers (mod. 50)

Endurance:  Row 1500m

Work Capacity: 

Sprint 100, then 100 KB Swings (55#)
Sprint 200, then 50 burpees
Sprint 400, then 50 1-arm DB snatches (35# each side)
Sprint 800, then 100 pushups

1 minute rest between sets