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

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

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

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

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

Five rounds for time of:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

1 pood = 36.1lbs

Playing with Pushups

Run 100m

20 Pushups 5 Burpees 15 Clap Pushups 5 Burpess 10 ChestSlapPushups 5 Burpees 5 Fingertip pushups

Run 100m

15 Pushups 5 Burpees 10 Clap Pushups 5 Burpees 10 ChestSlapPushups 5 Burpees 5 Fingertip Pushups

Run 100m

10 Pushups 5 Burpees 10 Clap Pushups 5 Burpees 10 ChestSlapPushups 5 Burpees5 Fingertip Pushups

Back Squat 5-5-5-5-5 reps

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

2 mile run

7 body blasters for 7 rounds

for time

1 Body Blaster= 1burpee jump straight to 1 pull-up remain hanging, execute 1 knee to elbow.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups
Post time to comments

"Mr. Joshua"
Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

For time:

10 GHD Sit-ups

10 Hip & Back Extensions

95 pound Thrusters, 30 reps

50 Pull-ups

30 GHD Sit-ups

30 Hip & Back Extensions

95 pound Thrusters, 20 reps

35 Pull-ups

50 GHD Sit-ups

50 Hip & Back Extensions

95 pound Thrusters, 10 reps

20 Pull-ups

Post time to comments.

With a continuously running clock do one Handstand pushup the first minute, two pullupsthe second minute,

three Handstand pushups the third minute

four pullups the fourth minute

continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twentyminutes.

Overhead squat 3-3-3-3-3 reps
Post loads to comments.

For time:

155 pound Power clean 15 reps

30 Ring dips

155 pound Power clean 12 reps

24 Ring dips

155 pound Power clean 9 reps

18 Ring dips

155 pound Power clean 6 reps

12 Ring dips

155 pound Power clean

3 reps

6 Ring dips

Post time to comments

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling

100 meter run

Pull-ups

100 meter run

Front Squat 5-5-5-5-5 reps

Post loads to comments

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.