"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Karen" for time:

150 wall ball shots
20lb ball

Shoulder Press 1-1-1-1-1-1-1 reps

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Three rounds for time of:

7 Muscleups

100 squats

FOUR CORNERS OF HELL 20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

For time:

50 Squats

50 Jumping pullups

50 steps Walking Lunge

50 Knees to elbows

50 Handstand Pushups

50 Situps

50 Dips

50 Squats

50 Pushups

Death by Pullups:

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

7 rounds for time of:

10 One legged squatsalternating

12 Ring dips

15 Pullups

5 Rounds for time:

15-LPull-ups

30- Push-ups

45- Sit-ups

Complete as many rounds in 20 minutes as you can of:

25- Pull-Ups

50- Push-Ups

75- Air Squats

7 Rounds for time:
35 Squats
25 Push-Ups
15 Pull- Ups

4 rounds:

5 muscleups

50 straightleglifts on rings

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Walking lunge 100 ft.21 Pull-ups21 Sit-ups

Walking lunge 100 ft.18 Pull-ups18 Sit-ups

Walking lunge 100 ft.15 Pull-ups15 Sit-ups

Walking lunge 100 ft.12 Pull-ups12 Sit-ups

Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups

Walking lunge 100 ft. 6 Pull-ups 6 Sit-ups

"Nancy"
Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

court sprints (Laps up and back on the bball ct)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.