Run 5 K

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

Row 250 meters

Sumo deadlift highpull 95 pounds, 21 reps

Pull-ups 15 reps

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

10/20/30 reps of:
Squat
Handstand pushups
Squat
Pullups

30 Muscle-ups for time

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

For time:

Run 800 meters

15 left-legged pistols

15 right-legged pistols

25 sit-ups

12 left-legged pistols

12 right-legged pistols

25 sit-ups

9 right-legged pistols

9 left legged pistols

25 sit-ups

Run 800 meters

50-40-30-20-10reps for time:

Pullups

Ring Dips

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

"Helen"
Three rounds for time:

Run 400 meters

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

12 Pull-ups

Snatch 1-1-1-1-1-1-1 reps

100/75/50/25reps:

SitupsFlutterkicks (4 count)Leg levers

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

"Angie"
For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups135 lb Squat clean, 8 reps

40 GHD Sit-ups135 lb Squat clean, 6 reps

30 GHD Sit-ups135 lb Squat clean, 4 reps

20 GHD Sit-ups135 lb Squat clean, 2 reps

10 GHD Sit-ups

2 rounds for time of:

21 Lunges

21 Pullups

21 Squats

21 Ring Dips

21 Handstand pushups

Five rounds for max reps of:

Body weight bench pressPull-ups

Body weight back squat

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

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

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

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

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

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

Handstand push-ups

L-pull-ups