Deadlift 5-5-5 reps

Press 5-5-5 reps

Supine Pull-ups 5-5-5 reps

GHD sit-ups 12-12-12 reps

For time:
Row 500 meters
30 GHD Sit-ups
15 Deadlifts (#250/#185)

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all of one exercise before beginning the next. You may scale to less reps if needed.

Thruster 3-3-3 reps, then
With a running clock, perform each exercise for one minute. Upon the call of switch immediately begin the next exercise.

WallBall
Sumo-Deadlift-high-pull
Burpee
Push Press
Jumping Pull-ups

3 rounds of: 5 negative pull-ups for max time

Rest, then

10 rounds on the 2 minute interval of:
Run 100 meters
10 Knees to elbows
10 Press (#65/#45)

Dumbbell Swings 10-10-10 reps
between sets practice Box Kipping Pull-ups

Rest, Then

3 rounds for time of:
Run 400 meters
21 Dumbbell Swings
12 Pull-ups

For max Back Squat:
3 Back Squat
3 Tuck Jumps
6 Ring Rows
9 Push-ups

4 rounds for time of:
Run 400 meters
15 Deadlifts
10 lateral Hurdle Jumps

Rest, then
Practice kipping swing and L sits

4 rounds for time of:
Walking Lunge, 50 meters
25 Towel Pull-ups
25 Towel Knees to Elbows

3 rounds:
Max rep Pull-ups
Rest 90 seconds between rounds.

Rest, then

5 rounds of:
20 Ball slams
20 Squats
20 Sit-ups