Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Bench Press 1-10-1-20-1-30 reps

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

Front Squat 1-10-1-20-1-30 reps

2 rounds for time of:

35 squats

35 knees to elbows

35 squats

35 Situps

35 Lunges

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Three rounds for time of:

5 Ascents of a 15' rope

21 Ring dips

50 Squats

Five rounds for time of:

135 pound Thruster, 15 reps

Run 1-Mile

"JEREMY"
for time:
21-15-9
95lb over head Squat
burpees

Squat clean 1-1-1-1-1-1-1 reps

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Back Squat 3-3-3-3-3 reps

Four rounds for time of:

25 Lunges

50 Squats

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

Row 500 meters

25 Turkish Get-ups with a 60-pound dumbbell

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

5 rounds:

10 burpees

20 box/bench jumps

30 pushups

40 squats

50 lunges

Run 5K

For time:

Run 800 meters

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

Split Jerk 1-1-1-1-1-1-1 reps