1) 8 rounds for time:
5 x Power Clean #95/115
3 x Burpees
25 x Step ups
2) 3 rounds: 300m shuttle every 3:00 “Set cones 25m (82ft) apart.Run from cone to cone, touching the line at each turn around for 12 lengths or 6 laps = 300m total of running.We do this on as a density interval, usually starting every 3:00. Set a repeating countdown timer for 3 min 30 seconds.On “Go” complete a 300m shuttle as fast as possible. Faster you finish, the more rest you get before the next round.”
3) 1 round
20 heel-to-bar and leave the gym.
*hang from pull-up bar and raise your feet and touch the bar for one rep