Run 10 K

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"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

For time:

50 Squats

50 pullups

50 steps Walking Lunge

50 Knees to elbows

5 Handstand pushups

50 situps

5 Handstand pushups

50 squats

50 pullups

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball

10 GHD Sit-ups

10 Back extensions

"Lynne"
Five rounds for max reps of:

Body weight bench press

Pull-ups

"DT"
Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

5 Rounds for time:

Barbara

20 Pullups

30 Pushups

40 Situps

50 Squats

Deadlift 1-1-1-1-1-1-1 reps

Run 5 K

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings,

1 poodWalking Lunge,50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Five rounds for time of:

50 walking lunges

15 Handstand pushups

30 Muscle-ups for time

Hang power clean 1-1-1-1-1-1-1 reps

"Nancy"
5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

For time:

100 Pullups

200 Pushups

300 Squats

50 Situps

Thruster 1-1-1-1-1-1-1 reps

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

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.

Cummulative L-holdfor total of 5:00.

Use bar, rings, or floor.Stop timer when you drop out of position.

Record total time it takes to get 5:00.