Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Squat 
2 x 15m OH Walking Lunge 
2 x 5 Burpee 
3 x 10 KB Swing (one set each @ 35#, 44#, 53#) 

Then: 
2 min Max Rounds of: 
5x DL @ bodyweight (BW) + 
10x Strict Press @ 30-50% BW +

2 min Max Reps of: 
10x KB Swing @ 35-45# + 
5x Burpee + 

2 min Step-up on 18-20″ box 

Three rounds, 24 min total effort
Use Step-ups as recovery or go hard to increase difficulty 
*Target is 4 rounds for DL/SP and 3-4 rounds for KBS/Burpee per 2-min interval

Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3