For time:
Run 1 mile
Row 500 meters
Plank Hold

For reps:
Push-ups
Pull-ups
Squats
Sit-ups

Perform each of the seven events to the best of your ability. Rest as needed in between.

Bench Press 5-5-5 reps

For time:
Run 1 mile
10 Burpees
20 Pull-ups
30 Sit-ups
40 Seconds Handstand
50 Push-ups

Dumbbell Thruster 5-5-5 reps

10 minutes as many rounds as possible:
5 Dumbbell Thruster (75%)
10 Pull-ups

20 minutes as many rounds as possible:
15 Dumbbell Swings
15 Knees to Elbows
15 Double Unders

7 rounds for time of:
5 Handstand Push-ups
10 Pull-ups
20 Squats

Clean 2-2-2 reps

Alternating rounds with a partner for 14 minutes:
10 Front Squat
10 Burpees

Run 400 meters

Row 250 meters

Bike 1 mile

20 Burpees

Attempt each event at least twice to the best of your ability

15 minutes as many rounds as possible:
5 Deadlifts (bodyweight)
10 Dumbbell Swings (#55/#35)
15 Double Unders

4 Rounds for time of:

25 Push-ups
25 Pull-ups
25 Squat jumps
25 Knees to elbows

Hansdstand practice !

1 mile run to warm up

then,

Complete a TABATA interval of each :

Renegade rows
Dumbell push press
Dumbbell swings
Squats with dumbbells
Straight legged deadlifts with dumbbells

Another mile run to calm!