Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternatingHandstand walk 20 yards

100 Pullups

200 Pushups

300 Squats

50 Situps

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Complete as many rounds in 12 minutes as you can of:

185 pound Front squat, 5 reps

10 Chest to bar Pull-ups

20 Double-unders

100 situps

100 flutterkicks

(4 count)100 leg levers

For time:

10 Muscle-ups

15 Handstand push-ups

155 pound Squat clean, 20 reps

Run 800 meters

Three rounds, 21-15- and 9 reps, for time of:

135 pound Overhead squat

Chest to bar pull-ups

As many rounds as possible in 20 minutes

15 pullups

30 pushups

45 squats

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

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

Shoulder Press 5-5-5-5-5 reps

50 Situps

50 Doubleunders

50 Situps

Walking Lunge, 50 steps

50 Situps

50 Burpees

50 Situps

Three rounds for time of:

60 seconds L-sit

45 pound barbell Good mornings, 30 reps

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

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

Death by PullupsWith a continuously running clock do one pullupthe first minute, two pullupsthesecond minute, three pullupsthe third minute... continuing as long as you are able. Useas many sets each minute as needed.

"J.T."
21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Four rounds for time of:

Run 800 meters

50 Squats

For Time:

185 pound barbell, Shoulder to overhead, 20 reps

40 Burpees
Partition as needed, any order.

Jason

100 Squats

5 Muscleups

75 Squats

10 Muscleups

50 Squats

15 Muscleups

25 Squats

20 Muscleups