Complete 5 Rounds for Time:
20 x Push ups
20 x Alternating Singe Leg Squats (10 Each Leg)
30 x Double Unders

Tabata: 8 Round Each (20 seconds work – 10 second rest)
Back squats (95/65)
Rest 1 minute
L-sit
Rest 1 minute
Ring rows
Rest 1 minute
Handstand hold
Rest 1 minute
Row for Calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

For Time:
40 x Box Jump (30/24)
40 x Kettlebell Swings (53/35)
40 x Burpees
40 x Alternating Kettlebell Snatches (53/35)

“The Filthy Fifty”

For time:
50 x Box jump (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (35/26)
50 x Walking Lunge (steps)
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

For time:
30 x Overhead squats (115/75)
15 x Muscle-ups
20 x Overhead squats (115/75)
10 x muscle-ups

Complete as many rounds as possible in 20 minutes of:

20 Calorie Row
15 x Ring Dips
10 x Turkish get-ups (50-lb. dumbbell)