Monday:

 Warm-up

Run 200m
Tabata (4 rounds each)
Jumping Jacks
Med Ball Cleans
Burpees
Hollow Rocks
*Group stretch to follow

Weightlifting

Back Squat (8-8-8)3 sets of 8 reps
Increase the weight of every set
Log in your heaviest set of 8 reps
*You choose the weight :)

Metcon (AMRAP - Reps)12 minute amrap
squat cleans (135/95)
push/split jerks(135/95)
bar facing burpees
3-6-9-12...increase by 3 reps