1.) Every 2 minutes for 10 minutes
5 Hang Snatch
5 Bent Over Row, Supinated Grip
note: add load each round and cycle is the name-o of the game-o
2.) Going, Going, Gone
In 10 minutes run 1 mile
In 5 minutes run 800m
Run 400m for time 
3.) not for time:
25/5, 20/4, 15/3, 10/2, 5/1
Hip Extension
Back Extension (smooth is fast and fast is smooth)
Muscle Up
4.) 100 Sledgehammer Swings
note: 50 each side