30-20-10-20-30:
Ball Slams
Alt. Dumbbell Snatches

150m Run
3 Overhead Squats/3 Pullups
150m Run
6 OHS/6 PU
150m Run
9 OHS/9 PU
300m Run
12 OHS/12 PU
300m Run
15 OHS/15 PU
300m Run
18 OHS/18 PU
300m Run
21 OHS/21 PU
450m Run

18-15-12:
Hang Power Clean and Jerks
Front Squat
200m Run Between Sets