4x:

15-20 goblet squat w/ 30 sec rest @ 16kg

6-8/side kb bent press w/ 30 sec rest @ 20lb

8-10 single arm kb clean to reverse lunge w/ 30 sec rest @ 20lb

For time:

21-15-9

curtsy squat (each leg)

db snatch (each arm) @ 20 lbs

30 4-count flutter kicks after each round

3 rounds of:
30 second PVC shoulder stretch
5/arm bottoms up KB press @ 10 lbs

Every 2 minutes:
1 power snatch + 3 overhead squats @ 65-75-85-95

4 rounds of:
30 seconds work + 30 seconds rest of each of:
Burpees 9-8-8-8
Thrusters @ 65 7-7-8-9
Box jumps (20") 11-10-12-13
American KB swing @ 16kg 13-14-14-15

5 rounds of:
12 seconds hard work assault bike
2 min rest

Overhead squat 10-8-6-6 @ 35-65-85-85 w/ 2 min rest

3 rounds of:
minute 1 - 8 pendlay row @ 65 lbs
minute 2 - 6/arm 1/2 kneeling bottoms-up KB press @ 15 lbs

2 minute AMRAP:
30 double unders
8 deadlift @ 155lb
(2 rounds + 17 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
6 deadlift @ 185lb
(2 rounds + 7 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
4 deadlift @ 215lb
(2 rounds)