Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses 50/35
40 double-unders

Tips: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 75/55
12 burpees, jumping over the barbell

Tips: This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.

Back squat 1-1-1-1-1-1-1 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 back squats, 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.

Fundamental Class, 9am-12pm 

4 rounds for time of:
20 squat cleans 115/75

400-m run

Tips: This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.