3 rounds for time of:
Front Squat-to-immediate-Push-Press ('thruster') 95 pounds or 45 kilos.
21 reps on the first round, 15 on the second, 9 on the last. Use kip (body english) for the pull-ups if you want to.
Max rounds in ten minutes of:
10 swings to overhead with a 75 pound dumbbell
5 35" box jumps
5 clapping pull-ups
30 reps for time of 135-pound C+J, power clean and push-press, whatever.
Ass to grass back squat: Max reps with bodyweight. Like a 20-rep squat set or 'Sarge' squat set - i.e., 'rest' as much as you want with the bar on your shoulders, but no racking!