Warm up:
8 min
30 sec med ball thoracic opener
10 air squats
10 alt box step ups
5 box jumps

Strength:
every min for 6 min
1 muscle clean
1 power clean
1 front squat
1 split jerk
then
3 rounds
2 pause low hang clean
1 clean
1 split jerk

Workout:
every 4 min for 12 min
1 power clean + 5 S2OH
1 power clean + 4 S2OH
1 power clean + 3 S2OH
1 power clean + 2 S2OH
1 power clean + 1 S2OH

Accessory:
4 rounds
10 handstand push ups
100 ft sled push
30 sec L hold
100 ft KB farmers carry

10 mile run during lunch

2500-yard swim at 24 Hour Fitness

Warmup

Back squat warmup

Build to heavy back squat 1 rep. 5,3,3,2,1,1,1…

Workout: 3 rounds for time:
Run 400m
21 deadlift @135
9 pull-ups

Stretch

4 miles