1.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat
note: add load each round and concentrate on continued movement through all 10 reps
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) 5 rounds
5 Hang Clean 
10 Strict Toes to Bar
note: add load each round and hang clean to be unbroken
note: 70% of 1rm if neccesary 
*4.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk