Run 800m
50 Dips
75 Knees to Elbows
100 Squats, 40lb Dumbbells
75 Situps
50 Pushups
Run 800m
For time:
100 Pullups
200 Pushups
300 Situps
400 Squats
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
If you need a break from the set above, you can take a "rest" minute, but you must do 6 Burpees in that minute instead.
Read MoreFor time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats