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.

Four rounds for time of:

Run 400 meters

50 Squats

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squatGHD Sit-up

"Randy"
75 pound Power snatch, 75 reps for time.

100 situps

100 flutterkicks (4 count)

100 leg levers

Run 10 K

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Two rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

For time:

100 squats

9 Handstand pushups

200 squats

15 Handstand pushups

100 squats

21 Handstand pushups

Front squat 3-3-3-3-3 reps

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Handstand push-ups