CrossFit.com List

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

• Deadlift 225lbs
• Handstand Push-ups

• Clean 135lbs
• Ring Dips

• Thruster 95lbs
• Pull-ups

• Clean and Jerk 135lbs

• 400 meter Run
• 21 Kettlebell Swing 1.5 pood (apx 55lbs)
• 12 Pull-ups

• Snatch 135 pounds

• 1000 meter Row
• 50 Thruster 45lbs
• 30 Pull-ups

• 150 Wallball 20lbs 10'

• Deadlift 1 1/2 BodyWeight
• Bench Body Weight
• Clean 3/4 Body Weight

• 5 Handstand Push-ups
• 10 1-Legged Squats (Pistols)
• 15 Pull-ups

• 400 meter run
• 15 Overhead Squat 95lbs

• Double Unders
• Sit-ups

• 800 meter Run
• 30 Kettlebell Swing 2 pood (apx 72lbs)
• 30 Pull-ups

• 400 meter Run
• 30 Box Jump 24" box
• 30 Wallball 20lbs 10'

• Body Weight Bench Press (e.g., same amount on bar as you weigh)
• Pull-ups

• 400 meter Run
• Max rep Pull-ups

9, 7, 5 reps of:

• Muscle-ups
• Snatches (RX'ed M=135lbs, F=95lbs)

JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

• Handstand Push-ups
• Ring Dips
• Push-ups

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

• 800 meter Run
• 50 Back Extensions
• 50 Sit-ups

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Daniel

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

• 50 Pull-ups
• 400 meter Run
• 21 Thrusters 95lbs
• 800 meter Run
• 21 Thrusters 95lbs
• 400 meter Run
• 50 Pull-ups

Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

• 21 Overhead Squats 95lbs
• 42 Pull-ups
• 15 Overhead Squats 95lbs
• 30 Pull-ups
• 9 Overhead Squats 95lbss
• 18 Pull-ups

Jason

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

• 100 Squats
• 5 Muscle-ups
• 75 Squats
• 10 Muscle-ups
• 50 Squats
• 15 Muscle-ups
• 25 Squats
• 20 Muscle-ups

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

• 30 Squat Cleans 95lbs
• 30 Pull-ups
• 800 meter Run

Joshie

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

• 21 Dumbbell Snatch 40lbs right arm
• 21 L Pull-ups
• 21 Dumbbell Snatch 40lbs left arm
• 21 L Pull-ups

Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 Kettlebell Swings 2 pood (apx 72lbs)

Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

• 75 Power Snatch 75lbs

Tommy V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

• 21 Thrusters 115lbs
• 15 ft Rope Climb, 12 ascents
• 15 Thrusters 115lbs
• 15 ft Rope Climb, 9 ascents
• 9 Thrusters 115lbs
• 15 ft Rope Climb, 6 ascents

Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

• 800 meter Run
• 400 meter Run backwards
• 800 meter Run
• 400 meter Run backwards

Ryan

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

• 7 Muscle-ups
• 21 Burpees

Erin

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

• 15 Dumbbells Split Clean 40lbs
• 21 Pull-ups

Mr Joshua

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

• 400 meter Run
• 30 Glute-Ham Sit-Ups
• 15 Deadlift 250lbs

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

• 12 Deadlift 155lbs
• 9 Hang Power Clean 155lbs
• 6 Push Jerk 155lbs

Danny

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

• 30 Box Jump 24"
• 20 Push Press 115lbs
• 30 Pull-ups

Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

• 30 Kettlebell Swing 2 pood (apx 70lbs)
• 30 Burpees
• 30 Glute-Ham Sit-ups

Tyler

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

• 7 Muscle-ups
• 21 Sumo-Deadlift High-Pull 95lbs

• Glute-Ham Sit-ups
• Back Extensions
• Knees to Elbow
• Stiff Legged Deadlift 95lbs

• 75 Squats
• 25 Ring Handstand Push-ups
• 25 L Pull-ups

• 25 Muscle-ups
• 100 Squats
• 35 Glute-Ham Sit-ups

• 5 Deadlift 275lbs
• 13 Push-ups
• 9 Box Jumps 24" Box

• 50 Double Unders
• 35 Knees to Elbows
• Overhead Walk 20 yards 185lbs

• 1 mile Run
• 2000 meter Row
• 1 mile Run

• 10 Handstand Push-ups
• 15 Deadlift 250lbs
• 25 Box Jumps, 30" Box
• 50 Pull-ups
• 100 Wallball 20lbs 10'
• 200 Double Unders
• 400 meters Run with a 45lb plate

• 21 Turkish get-ups, Right arm
• 50 Kettlebell Swings
• 21 Overhead squats, Left arm
• 50 Kettlebell Swings
• 21 Overhead squats, Right arm
• 50 Kettlebell Swings
• 21 Turkish get-ups, Left arm

• 7 Handstand Push-ups
• 7 Thruster 135lbs
• 7 Knees to elbows
• 7 Deadlift 245lbs
• 7 Burpees
• 7 Kettlebell Swings 2 pood (apx 72lbs)
• 7 Pull-ups

• 800 meter Run
• 15 ft Rope Climb 5 ascents
• 50 Push-ups

• Run 1K
• 10 Muscle-ups
• 100 Squats

• 9 Deadlift 245lbs
• 8 Muscle-ups
• 9 Squat Clean 155lbs

• 15 Deadlift 225lbs
• 20 Box Jumps 24" Box
• 25 Pull-ups

Adam Brown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

• 24 Deadlift 295lbs
• 24 Box Jumps, 24" Box
• 24 Wallball 20lbs
• 24 Bench Press 195lbs
• 24 Box Jumps 24" Box
• 24 Wallball 20lbs
• 24 Clean 145lbs

• 10 Thruster 65lbs
• 10 Ring Push-ups

• 50 Strict Pull-ups
• 100 Push-ups, release hands from floor at the bottom
• Run 5K

• 800 meter Run
• 30 Squat Clean 50lb dumbbells
• 30 Burpees

• 10 Push press 115lbs
• 10 Kettlebell Swings 1.5 pood (apx 55lbs)
• 10 Box jumps 24" Box

• 20 L-Pull-ups
• 30 Toes to bar
• 40 Burpees
• 800 meter Run

• 150 meter Run
• 7 Chest to Bar pull-ups
• 7 Front squat 135lbs
• 7 Handstand Push-ups

• Bear Crawl 100 feet
• Standing Broad-jump 100 feet*

• 100 foot Walking lunge with 45lb plate held overhead
• 30 Box jump 24" Box
• 20 Wallball shots 20lb 10'
• 10 Handstand push-ups

• Carry 50 pound sandbag 400 meters
• 12 Push Press 115lbs
• 12 Box jumps 24" Box
• 12 Sumo Deadlift High-pull 95lbs

Thompson

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

• 15 ft Rope Climb, 1 ascent
• 29 Back Squat 95lbs
• 10 meter barbells Farmer carry 135lbs

• 22 Kettlebell Swings 2 pood (apx 72lbs)
• 22 Box jump 24" Box
• 400 meter Run
• 22 Burpees
• 22 Wallball shots 20lbs

• 200 Double unders
• 50 Overhead Squat 135lbs
• 50 Pull-ups
• 1 mile Run

• 6 Deadlift 225lbs
• 7 Burpee Pull-ups
• 10 Kettlebell Swings 2 pood (apx 72lbs)
• 200 meter Run

• 5 Thrusters 115lbs
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute

Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

• 5 Parallette Handstand Push-ups
• 10 Toes through Rings
• 15 Medicine Ball Cleans 20lbs

Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan

McCluskey

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

Weaver

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

Hammer

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

Moore

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

Moon

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

Small

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

Morrison

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

Manion

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

Gator

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

Bradley

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

Meadows

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, TX, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, CA, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan.

Santiago

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July, 18, 2010, in Bagram, Afghanistan.

Carse

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

Bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

Wood

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

Hidalgo

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

Ricky

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

Dae Han

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

Rahoi

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

• 12 Box Jumps 24"
• 6 Thrusters 95lbs
• 6 Bar-facing Burpees

Zimmerman

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

• 11 Chest-to-bar Pull-ups
• 2 Deadlifts 315lbs
• 10 Handstand Push-ups

Klepto

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

• 27 Box Jumps 24"
• 20 Burpees
• 11 Squat Cleans 145lbs

• 100 Pull-ups

• 3 Weighted Pull-ups 45 pounds
• 5 Strict Pull-ups
• 7 Kipping Pull-up

• 500 meter Row Each Round
• Dumbbell Thruster 35lbs
• Sumo Deadlift High Pull
• Burpees
• MedBall Clean 20lbs
• Wallball 20lbs 10'

7 Sets of the sequence:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

• Wallball 20lbs 10'
• Sumo Deadlift to High Pull 75lbs (Reps)
• Box Jump 24" (Reps)
• Push Press 75lbs (reps)
• Row (calories)

• 50 Box Jumps, 24"
• 50 Jumping Pull-ups
• 50 Kettelbell Swings 1 pood (apx 35lbs)
• Walking Lunges 50 Steps
• 50 Knees to Elbows
• 50 Push Press 45lb
• 50 Back Extensions
• 50 Wallballs
• 50 Burpees
• 50 Double Unders

• 100 Pull-up Burpees

• 50 Squats
• 7 Muscle-ups
• 10 Hang Power Cleans 135lbs

• 15 secs of: Thrusters 135lbs
• Rest-45 secs
• 15 secs of: Weighted Pull-ups 50lbs
• Rest-45 secs
• 15 secs of: Burpees
• Rest-45 secs

• Pull-ups
• Push-ups
• Sit-ups
• Squats

• Squats
• Row
• Pull-ups
• Sit-ups
• Push-ups

• 45 Double Unders
• 45 Squat Clean 135lbs
• 45 Ring Dips
• 45 Double Unders

• 3 Power Cleans 135lbs
• 6 Push-ups
• 9 Squat

• Back Squat 1 rep
• Press 1 rep
• Deadlift 1 rep

• 75 Push-ups
• 50 Sumo Deadlift High Pull 95lbs
• 50 Ring Dips
• 30 Weighted Pull-ups 45lb
• 25 Handstand Push-ups

• 15 Handstand Push-ups
• 1 L-Pull-up
• 13 Handstand Push-ups
• 3 L-Pull-up
• 11 Handstand Push-ups
• 5 L-Pull-up
• 9 Handstand Push-ups
• 7 L-Pull-up
• 7 Handstand Push-ups
• 9 L-Pull-up
• 5 Handstand Push-ups
• 11 L-Pull-up
• 3 Handstand Push-ups
• 13 L-Pull-up
• 1 Handstand Push-ups
• 15 L-Pull-up

• 21 L-pull-ups
• 20 One legged squats, alternating legs
• 18 L-pull-ups
• 16 One legged squats, alternating legs
• 15 L-pull-ups
• 12 One legged squats, alternating legs
• 12 L-pull-ups
• 8 One legged squats, alternating legs

• 21 Hip-Back Extensions
• 400 meter Run
• 18 Hip-Back Extensions
• 400 meter Run
• 15 Hip-Back Extensions
• 400 meter Run
• 12 Hip-Back Extensions
• 400 meter Run
• 9 Hip-Back Extensions
• 400 meter Run
• 6 Hip-Back Extensions
• 400 meter Run
• 3 Hip-Back Extensions
• 400 meter Run

• Walking lunge 100 ft.
• 21 Pull-ups
• 21 Sit-ups
• Walking lunge 100 ft.
• 18 Pull-ups
• 18 Sit-ups
• Walking lunge 100 ft.
• 15 Pull-ups
• 15 Sit-ups
• Walking lunge 100 ft.
• 12 Pull-ups
• 12 Sit-ups
• Walking lunge 100 ft.
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunge 100 ft.
• 6 Pull-ups
• 6 Sit-ups

• 500 meter Row
• 21 Push press 115lbs
• 500 meter Row
• 18 Push press 115lbs
• 500 meter Row
• 15 Push press 115lbs
• 500 meter Row
• 12 Push press 115lbs

• 1000 meter Row
• 25 Burpees
• 750 meter Row
• 50 Burpees
• 500 meter Row
• 75 Burpees

• 50 Ring Dips
• 400 meter Run
• 50 Push-ups
• 400 meter Run
• 50 Handstand Push-ups
• 400 meter Run

• 10 GHD Sit-ups
• 10 Hip & Back Extensions
• 30 Thrusters 95lbs
• 50 Pull-ups
• 30 GHD Sit-ups
• 30 Hip & Back Extensions
• 20 Thrusters 95lbs
• 35 Pull-ups
• 50 GHD Sit-ups
• 50 Hip & Back Extensions
• 10 Thrusters 95lbs
• 20 Pull-ups

• 15 Power Clean 155lbs
• 30 Ring Dips
• 12 Power Clean 155lbs
• 24 Ring Dips
• 9 Power Clean 155lbs
• 18 Ring Dips
• 6 Power Clean 155lbs
• 12 Ring Dips
• 3 Power Clean 155lbs
• 6 Ring Dips

• 50 Box Jumps 20" Box
• Rope Climb 5 ascents
• 50 Kettlebell Swing 1.5 pood (apx 55lbs)
• 50 Sit-ups
• 50 Hang power clean 40lb dumbbell
• 800 meter Run
• 50 Back Extensions

• 500 meter Row
• 21 Burpees
• 400 meter Run

• 12 Muscle-ups
• 75 Squats

• 6 Muscle-ups
• 30 Wallball 20lbs
• 12 Handstand Push-ups
• 15 Power clean 135lbs

• 10 Deadlift 275lbs
• 50 Double unders

• 400 meter Run
• 30 Overhead squats 75lbs
• 21 Pull-ups

• 10 Weighted Pull-ups
• 30 Back Extensions

• 400 meter Run
• 15 Pull-ups
• 50 Squats
• 15 Pull-ups

• 15 Hang Power Snatch 95lbs
• 400 meter Run

• 400 meter Run
• 50 Squats
• 30 Back Extensions

• 3 Deadlifts
• Handstand Push-ups, max reps

• 25 Kettlebell swings 2 pood(70lbs)
• 25 GHD Sit-ups
• 25 Back Extensions
• 25 Knees to Elbows

• 30 Glute-Ham Sit-ups
• 25 Back Extensions

• 20 GHD Sit-ups
• 5 Push jerk

• 10 Wall Climbs
• 10 Toes to Bar
• 20 Box Jumps, 24" Box

• 10 Sumo Deadlift High Pulls 95lbs
• 10 Ring Dips

• 3 Front Squat 185lbs
• 7 L-Pull-ups

• Row 250 meters
• 25 Push-ups

As Many Rounds in 20 mins

• 15 Clean & Jerk 95lbs
• 400 meter Run

• 10 Thrusters 65lbs
• 10 Pull-ups

• 5 Handstand Push-ups
• 10 L Pull-ups
• 15 Steps, Walking Lunge

• 250 meter Row
• 21 Sumo Deadlift High Pull 95lbs
• 15 Pull-ups

• 15 Pull-ups
• 15 Ring Push-ups
• 15 Back Extensions
• 15 GHD Sit-ups

• 5 Chest to bar Pull-ups
• 10 Ring Dips
• 15 Overhead Squat 95lbs