Back Squat: 5–5-5–5-5

Then:
3 rounds for time:
5 Press (135lbs, 75lbs)
10 Hand­stand Push-ups
30 Sit-ups

Run 1 Mile
50 Pull Ups
50 Squats
Run 1 Mile

Weighted Pull Ups: 5–5-5–5-5

Then:
25 Thrusters, 95/65
25 Sit Ups
Run 1 mile
25 Ring Dips
25 Thrusters 95/65

Breakin’ it down

21–18-15–12-9–6-3 reps for time of
Jump­ing Lunges
Body Rows
KB Swings 24/16

Hang power snatch: 5–5-5–5-5

Then:
Fight gone bad style
Wall Ball
Box Jumps
KB Swings
10 meter run
Row

Bench Press: 5–5-5–5-5

Then:
“Nicole“
AMRAP in 20 min
Run 400 meters
Max rep Pull-ups

Per­fect Foam! (and form

Dead­lift: 5–5-5–5-5

Then:
21–15-9
400 M Run
Push Press (75 lbs, 45 lbs)
Box Jumps (24″, 20″)

21–15-9 reps of:
Box Jump — 24″
Ket­tle­bell Swings 32 kg
Sumo Dead­lift High-pulls 32 kg

For time:
50 Box jump, (24″ box)
50 Jump­ing pull-ups
50 KB swings, 1 pood
Walk­ing lunge, 50 steps
50 Knees to elbows
50 Push press, (45 lbs)
50 Back exten­sions
50 Wall ball shots, (20 lbs)

You know some­times you see some­thing and you think “Dammit! Why didn’t I think of THAT!?”. That’s what hap­pened to me when I saw this pic. –Raul

True dat..

Com­plete as many rounds as you can in 20 min­utes of:
5 Box jumps (26″ box)
10 L-pull-ups
15 Sit-ups