10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 225/155
Bench press 155/75
Clean 95/65

Tips: Athletes should get into group of 3 that can share same weight of the three barbells. Athletes can start at any of the movements.  Remember that the first 3 rounds will feel much longer than the rest of the rounds since you’ll already be half way done.

Clean and jerk 3-3-3-2-2-1-1-1 reps

Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

3 rounds for time of:
10 dumbbell hang squat snatches, left arm 50/35
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm 50/35
5 bar muscle-ups

Tips: This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Tips: Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

For time:
25 handstand push-ups
25 toes-to-bars
25 box step-overs
25-ft. right-dumbbell overhead lunge 50/35
25-ft. left-arm dumbbell overhead lunge 50/35

Tips: Break each movement into manageable sets.  The lunges should be done unbroken if possible.