For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Back Squat 5-5-5-5-5 reps
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Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Deadlift 1-1-1-1-1-1-1 reps
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For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
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Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
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Weighted pull-ups 1-1-1-1-1-1-1 reps
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