Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

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

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

For time:

50 Wall ball shots, 20 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

" FILTHY FIFTY"
for time:
50 box jumps 24"box
50 jumping pull ups
50 KB swings 1 pood
walking lunge 50 steps
50 knees to elbows
5o push press 45lbs
50 back extensions
50 wall ball shots 20lb ball
50 burpees
50 double unders

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

For time:

Row 500 meters

150 Double-unders

50 Burpees

Overhead Squat 5-5-5-5-5 reps

For time:

100 Squats

40 Pullups

80 Squats

32 Pullups

60 Squats

24 Pullups

40 Squats

16 Pullups

20 Squats

8 Pullups

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-ups

1 Dumbbell Clean & Jerks

10 Weighted pull-ups

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

"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.

3 rounds for time of:

50 Pushups

50 Situps

50 Squats

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

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

"Karen"
for time:
150 wall ball shots
20lb ball

Thruster 3-3-3-3-3-3-3

30 Muscle-ups for time

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