Front squat 5-5-5-5-5-5 @ 35-85-105-135-135-135 w/ 2 min rest

Then hang squat clean 3-3-3-3-3-1 @ 85-105-115-115-125-135 w/ 2 min rest

Then 3 rounds of:
20 unbroken Russian kb swing
90 sec rest

Shoulder press: build to heavy single - 12 minutes
8-5-3-1-1-F-F @ 35-55-75-85-95-100-100

Then max ascending ladders (1-3) in 8 minutes of:
ring dips
strict chinups
handstand pushups
3 ladders + 3 reps

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

6 rounds of:
200m run
30 seconds rest

Then 50-40-30-20-10 abmat situps w/ 30 seconds rest

3 rounds of:
3 push press @ 105 lbs + 10 sec rest
max ring dip (w/small band) + 90 sec rest (10-8-8)
max strict chinups + 10 sec rest (5-4-4)
max hspu + 90 sec rest (5-5-5)

Then 3 rounds of:
30 seconds max box jump (20")
90 seconds rest
25-28-27

Back squat 10-5-3-3-2 @ 45-135-155-175-205

Deadlift 10-5-3-3-3 @ 45-135-185-205-225

10 rounds of:
5 kipping pullups
10 pushups (last 5 rounds did knees pushups)
15 squats