Barbara

20 Pullups

30 Pushups

40Situps

50Squats

"Isabel"
For time:Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed

Run 5K

"Roy"
Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

20 pieces of Angie20 rounds:

5 pullups

5 pushups

5 situps

5 squats

Part A.

Three rounds for time of:

30 Push-ups, release hands from floor at the bottom12' Wall climb

95 pound Overhead squat, 21 reps

12' Wall climb

Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.
Part B.

Three rounds for time of:

30 Toes to bar

95 pound Ground to overhead, 21 reps

Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.
Part C.

Three rounds for time of:

6 foot Wall jumps with burpee, 5 reps

20 ft Rope Climb, 3 ascents

Twelve minute time cap.

Score time of completion or reps completed within the cap.

Ten rounds for time of:

12 Burpees

12 Pullups

Seven rounds for time of:

205 pound Clean, 3 reps

4 Ring handstand push-ups

Complete as many rounds as possible in seven minutes of:

315 pound Deadlift, 7 reps

20 meter Sprint

14 One legged squats

21 Double-unders

20 meter Sprint

For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

Angie

100 Pullups

100 Pushups

100 Situps

100 Squats

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:

Muscle-up135 pound Squat snatch

Deadlift 1-10-1-20-1-30 reps

For 20 minutes:

Run 800 meters

Rest precisely the time of the previous run

"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)

Row (Calories)

"Joshie"
Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40 pound Dumbbell snatch, 21 reps, left arm21 L Pull-ups

Five rounds for time of:

135 pound Thruster, 15 reps

Run 800 meters

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

245 pound Deadlift, 9 reps

8 Muscle-ups155 pound

Squat clean, 9 reps

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

For time:

225 pound Back squat, 20 reps

40 Toes to bar

60 Kettlebell swings, 2 pood

As many rounds as possible in 20 minutes:

15 pullups

30 pushups

45 squats

Bike 30K

Complete as many rounds in 15 minutes as you can of:

50 pound dumbbell Push jerk, 5 reps

7 Box jumps, 30 inch box

"300"
for time:
25 pull ups
50 squats
50 Dead lifts 135 lbs
50 KB swings 1.5 pood
50 Knees to elbows
25 pull ups

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats