15-12-9-6-3 reps for time of:
Power Clean & Jerk, 155/105
*200m run after each set
1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict
5-4-3-2-1 reps for time of:
Back Squat, 75% 1RM
*100 Heavy Rope Singles after each set
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
20-18-15-12-9 reps for time of:
DB Power Clean & Jerk, 50's/35's
*200m run after each set
1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict
5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
100 Heavy Rope Singles
*Rest 5 minutes between workouts
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