For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

1 rep-max Snatch

Ten minute time limit, not including warm up.

100/75/50/25reps:

Situps

Flutterkicks (4 count)

Leg levers

Five rounds for time of:

Row 500 meters

135 pound Power clean, 12 reps

95 pound Thruster, 15 reps

For time:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups

Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

For time:

100 squats

25 Situps

100 squats

25 situps

100 squats

25 Knees to elbows

100 squats

25 Handstand pushups

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

135 pound Sumo deadlift high-pullPull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Row 250 Meters
100 Air Squats
100 Knee to Elbows
Row 500 Meters
75 Air Squats
75 Knee to Elbows
Row 750 Meters
50 Air Squats
50 Knee to Elbows
Row 1000 Meters
25 Air Squats
25 Knee to Elbows

"Kelly"
Five rounds for time of:

Run 1 Mile

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"Griff"
For time:

Run 1 Mile

Run 800 meters backwards

Run 1 Mile

Run 800 meters backwards

Five rounds for time of:

155 pound Thruster, 5 reps

5 Muscle-ups

Run 1 Mile

FOUR CORNERS OF HELL20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

Seven rounds for time of:

95 pound Power snatch, 7 reps

95 pound Snatch balance, 7 reps

95 pound Overhead squat, 7 reps

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Back Squat 1-1-1-1-1-1-1 reps

Seven rounds for time of:

35 squats

25 pushups

15 pullups

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Five rounds for time of:
Row 500 meters

135 pound thruster, 7 reps