Push Jerk 1-1-1-1-1-1-1 reps

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

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

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Karen" for time:

150 wall ball shots
20lb ball

Shoulder Press 1-1-1-1-1-1-1 reps

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Three rounds for time of:

7 Muscleups

100 squats

FOUR CORNERS OF HELL 20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

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

Death by Pullups:

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

7 rounds for time of:

10 One legged squatsalternating

12 Ring dips

15 Pullups

5 Rounds for time:

15-LPull-ups

30- Push-ups

45- Sit-ups

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

25- Pull-Ups

50- Push-Ups

75- Air Squats

7 Rounds for time:
35 Squats
25 Push-Ups
15 Pull- Ups

4 rounds:

5 muscleups

50 straightleglifts on rings