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5 rounds: ring rows push-ups ring dips squat jumps 40 seconds of work/20 seconds of rest
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strength: front squats — 20 reps with a moderately heavy weight stamina: db snatches work up to the heaviest weight you can *safely* use for 1 rep with each arm. then, use about 75% of that and do 30 reps with each arm. afterward, do 100 jumping jacks.
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strength: shoulder press — 90% of 1RM x max reps stamina: 4 rounds: push-ups jumping alternating lunges jumping pull-ups squats 30 seconds of work/30 seconds of rest
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strength: power cleans — 10 reps stamina: 5 rounds: 10 knees-to-elbows 20 db thrusters 30 mountain climbers
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strength: weighted pull-up holds stamina: AMRAP in 20 minutes: 10 db swings 1 Turkish get-up, each arm
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