The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.

Mark Twain
(1835-1910, American Humorist, Writer)

Check out what this guy has done. He ROCKS!

Perform 3-5 rounds of this circuit:

Run 800 meters
Powerclean 15 reps

Complete three rounds of this circuit:

Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean

3 Passes of the following circuit.

Dips max reps

Lunge 20 Steps

Push-press max reps @ 1/3 bodyweight

Lunge 20 Steps

HS Push-ups max reps

Lunge 20 Steps