Here's a great article that gives you a glimpse on the why and how we program your workouts the way we do.
Every 3 min for 4 rounds:
A. Deadlift @2110 8-10 reps
8 min amrap:
10 DB power snatch - box jumps (put DBs down before jumping)
2 muscle-ups (alt.5 pull-ups/5 dips)
side bridge – accumulate 2 min on each side