Here was a nice little workout I performed today. It was a CrossFit style workout and included back squats, snatches, running, cleans and heavy thrusters (taken from the ground). I performed part in my basement then headed outside to the old garage to finish it up.
The CrossFit Workout with Thruster Ladder
1. Back Squats - Work up to a heavy double @ 335# then EMOM 6 1 back squat @ 335#
2. Squat Snatches - EMOM 15 - 1 Squat Snatch @ 85% of Max
3. 5 Rounds:200m Run7 full squat cleans @ 185#
4. Thruster Ladder: 175/195/215/235/235