ladder 10-1
   squat presses
   deadlift highpulls
   cleans

ladder 10- 15 of the following:
med.ball overhead squat
close grip pushup w hands on med.ball
med. ball situps
med. ball overhead squat
close grip pushup w hands on med. ball
200 ft. run

30 kettle bell swings
30 burpees
30 situps
5 rounds

as many rounds as possible in 20 minutes
5 pullups
10 windmill press
15 med. ball cleans

200m run
10 pullups
20 v-ups
10 dive bomber pushups
20 lunges
5 rounds

run 250m
med.ball cleans
burpee
3 rds.
run 250m
kb swing
rope climb
3 rds.
run 250m
heavy bag
wall ball
3 rds.
1 minute rest between rounds.