1 Deadlift – 1.5 x BW / 1 x BW for 10 reps (touch and go) 2 Squat Clean – 1x BW / .85 x BW for 1reps 3 Over Head Squats - (145/95) x 5 4 Push Press (.75 x BW/ .5 x BW) x 1 rep 5 Pistol Squat x 5 each side 6 Hand Stand Push Up (8 reps/ 3 reps) 7 Pull Ups (15 reps / 10 reps) 8 Toes to Bar (15 reps / 10 reps) 9 Burpees - 36 in 2 min 10 Row 500 meters - 1:44 / 1:55 11 Double Unders - 75 unbroken 12 3 Rounds in 12 minutes or less 400 m run, 10 Thrusters (95/65), 10 Burpee Box Over (24/20)