2 rounds-1 minute stations of:
pull-ups
jump rope
air squats
box jumps 20″
lunge with twist
JC Band bow and arrow
lateral shuffle
flutter kicks
KB swing 16kg
wallball 20#
45# thrusters
push-up with rotation
skin the cat
Russian twist
Plank
lateral squat
handstand hold
high pull 45#
V-ups
hip extension/sandbag shouldering

1/15/10
double under practice 15 minutes
Grace-5:20
Alternating headstand/handstand 1 minute of each for 13 minutes staying inverted.

50 pull-ups
50 air squats
25 burpees
3:24

snatch progression (power snatch, hang snatch, full snatch, OH squats, 45# and 65#)

4 round couplet of:
4 muscle-ups
10, 9, 8, 7 Hang Power Cleans @135#

whirling dervish-3 min

295# DL 1 on the minute for 10 minutes
10-15# weight vest pull-ups on the minute for 5 minutes
10-pull-ups on the minute for 5 minutes

215# Power Clean
41 Pull-ups Max
70# Snatches-10 left and 10 right

Cindy-25 rounds