Tuck jump 10-10-10-10 w/ 30 sec rest
Hang clean pull 4-4-4 @ 52kg
Power clean 4-4-4 @ 42kg
Bent over row 12-12-12 @ 15-20-25kg
Axial loaded step ups 8-8-8/leg @ 20kg
Max Strict pullups 4-3-3
DB Row 12-12-12/arm @ 20-25-25lbs

3 rounds of:
12 lateral KB swing @ 16kg
8 towel hamstring/leg
60 seconds rest

5x 5-10-15 suicide w/ 90 sec rest

Warmup:

100 jumprope
active stretch

2 rounds of:
8 pushup to side plank
10 side lunges
12 lateral jump over a stick


Workout:
3 rounds of:
Barbell step up (24", 45 lbs), 8 per leg
3 min. rest

Then 5 rounds of:
30 seconds wall ball
30 seconds rest
30 seconds double under
30 seconds rest

258 total reps

Then 50 situps

Warmup:

2 rounds:
10 step ups (20")
5 big kip pullups
30 second L-sit on rings

+10 stepups plus 2 pullups and then I got bored

Workout:
3 rounds of:
10 barbell stepups per leg (Rx was 24", I did 20", 2nd round I did 10 back squats, 3rd round I did 10 front squats)
2 min rest
max pullups (10-7-11)
2 min rest

Then max rounds in 8 minutes of:
20 walking lunges
7 toe to bar

7 rounds + 20 lunges. Forearms are shot.