Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups

Five rounds for time:

1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"

(up and back only touching a toe to ground before reascent)

Pick your least favorite, yet available:
Row 5K
Run 5K
Bike 10K
Swim 1K

Rest Day

Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps

Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps

Complete as many Strict pull-ups in 20 minutes as you can.

Subtract number of sets from pull-up total for score.

Rest Day

Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.

20 double unders

20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.

Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps

Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:

10 reps,
7 reps,
5 reps,
3 reps.

Rest Day

Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row

Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20

Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats

Rest Day

Complete as many rounds in 20 minutes as you can of:
500 meter Row (moderate pace- not all out)
15 Push-ups
25 pound plate Squats, 25 reps

Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps

Run 10K

Rest Day

Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups

Four rounds for time of:
1000 meter Row
25 Dips

Overhead Squats:

5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 reps

Add 5 lbs at a time keeping the reps at 10.

How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)

Rest Day

Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run

Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row

10-9-8-7-6-5-4-3-2-1 reps of:
Muscle ups

Rest Day