For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155/115 lb.
20 jerks, 155/115 lb.
10 push presses, 155/115 lb.

Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row (alternate with 300 mts run)

For time:

60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185/135 lb.
20 power cleans, 185/135 lb.
10 front squats, 185/135 lb.

5 rounds for time of:

25 Kettlebell Swings, (70/53)
25 GHD Sit-ups
25 Back Extensions
25 Knees To Elbows

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute

From 4:00-7:00, run 400 meters, then clean and jerks in remaining time —Rest 1 minute

From 8:00-11:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute

From 12:00-15:00, run 400 meters, then clean and jerks in remaining time

– Men use 155-lb. barbell Women use 105-lb. barbell

5 rounds for time of:

20 Wall Balls, 20/14 lbs
20 Sumo Deadlift High-pulls 75/55 lbs
20 Box Jumps 20 in
20 Push Press 75/55 lbs
20 Row (calories)s
Rest 1 min