1. 2.

10 rounds of 10 second L sits off the floor Susan 5 rounds for time: Run 200m, then 10 squats, 10 push ups . Run 1 mile and at e!er" 1 minute complete 10 air squats, 10 push#ups, 10 sit#ups $. 10 Rounds for time: 10 %urpees, 100 m sprint 5. 10 handstand &ac''nife to !ertical &ump, 10 handstand &ac''nife to tuc' &ump, 10 handstand &ac''nife to straddle &ump. (. Rounds for time: 10 )andstand push ups, 200 m run *. ( Rounds for time: 10 push ups, 10 air squats and 10 sit ups +. 10 rounds for time: 10 push#ups, 10 squats, 10 sit ups ,. 10 rounds for time: 10 push#ups, 100m dash 10. 5 rounds for time: 10 push#ups, 10 hollo- roc's, run 200 meters 11. 10 rounds: 10 push#ups, 10 squats 12. 10 rounds for time: 10 hand#release push#ups, 10 !#sits, then 10 squats 1 . 10 rounds for time: 10 sit ups, 10 %urpees 1$. $ Rounds for time: 10 !ertical &umps, 10 push ups, 10 sit ups 15. 5 Rounds for time: 10 !ertical &umps, run $00 meters 1(. 10 rounds for time: 10 -al'in. lun.es, 10 push#ups 1*. 10 sets of 100 m dash /rest is len.th of time it too' "ou to complete the last 100 m sprint0 1+. 100 air squats, rest minutes, 100 air squats, rest minutes, 100 air squats 1,. 1or time complete 100 air squats 20. 1or time complete 100 %urpees 21. 1or time: 100 &umpin. &ac's, *5 air squats, 50 push ups, 25 %urpies 22. 1or time: 100 push ups 2 . 10 to 1 ladder: 2urpees and Sit ups 2$. 10 to 1 ladder: sit#ups3pushups and a 100 meter sprint %et-een each set.

25. 10 sets of: 0 second handstand hold follo-ed %" holdin. for 0 seconds at %ottom of squat 2(. 10 4 50 meter sprint /rest is 2 minutes %et-een sprints0 2*. Rounds for time: 20 &umpin. &ac's, 20 %urpies, 20 air squats 2+. $ Rounds for time: 20 a% mat sit#ups, 20 push#ups, $00 meter run 2,. 1or time complete 200 air squats 0. 1or time complete 250 &umpin. &ac's 1. Rounds for time: Run 132 mile, then 50 air squats 2. 5 Rounds: !ertical &umps, squats, lon. &umps /rest as needed0 . Rounds: 0 push ups, 0 second handstand $. 5 Rounds: 0 second handstand a.ainst a -all, follo-ed %" a 0 second static hold at the %ottom of the squat 5. 5 rounds: 0 second handstand, (0 second squat hold / at the %ottom of the squat0 (. 4 20 tuc' &umps, follo-ed %" 4 0 second handstand holds *. rounds for time: $00m run3sprint follo-ed %" 0 air squats +. $ sets 4 25 &umpin. squats ,. rounds for form3technique: 5 handstand to &ac''nife to hi.h &ump, 5 handstand to &ac''nife to tuc' &ump, 5 handstand to &ac''nife to split &ump $0. 20 rounds: 5 push ups, 5 squats, 5 sit ups $1. 10 Rounds: 5 push ups -ith a 0 second ple%s plan' /a hold at the top of the push up, arms e4tended and %od" ti.ht li'e a plan'50. $2. 5 Rounds: 200 m dash /rest is the len.th of time it too' "ou to complete the pre!ious 200m dash0 $ . 50 air squats 4 5. Rest equal amounts as it too' to do each 50. $$. 50 air squats, $ rounds. rest for 2 minutes %et-een rounds. $5. 50 sit#ups, $00 meter run or sprint or -al'. rounds. $(. 5 4 $006 sprints /rest is the same time it too' "ou to complete the last $00m sprint0 $*. * rounds for time: * squats, * %urpies $+. air squat 4 10 push up 4 10 sit up 4 10 rounds for time $,. 7ir squats420, 2urpies420, 8ush#9ps420 rounds:for time

50.

%ottom to %ottom / rest at the %ottom of the squat instead of

standin.:.-ithout support on "our hands or %utt and ma'e the %ottom .ood, strai.ht %ac', %utt %ac'0:..ta%ata squats. 51. 2urpee to the push up position, do 10 push ups, %urpee out. 5 rounds. 52. ;o one air squat and ta'e one %reath, / "ou can %reath all "ou -ant -hile "ou do the squat or squats0 do 2 and ta'e 2 %reaths etc:up to 10, and then come %ac' do-n to one. 53. ;o <a%ata Squats -ith e"es closed. 5$. )andstand 1 minute, hold %ottom of the squat for 1 minute, 5 rounds. 55. )andstand 10 seconds &ac'#'nife to !ertical &ump. 25 reps: 5(. )andstand 0 seconds and 10 squats, + rounds. 5*. handstand 0 seconds and 20 air squats, 5 rounds. 5+. handstand 0 seconds, to squat hold 0 seconds. 10 rounds. 5,. )andstand 54 0 seconds. Run: 24 +00 meters for time. ;o the handstands first. Rest and reco!er and do the runs -ith a rest in %et-een that is as lon. as it too' "ou to run "our first +00. (0. handstand hold, 0 seconds, squat hold 0 seconds:10 rounds. (1. )andstand practice, 25 tries at free handstands, then a 1 mile run at +0=. (2. )andstand to >ac'#?nife to !ertical &ump. 0 Reps. ( . )andstands, 0 second hold, 0 second static squat, 0 second rest, + rounds. ($. @f "ou cannot do manAs st"le do "our pushups from the 'nees. 7fter that do 100 air squats for time. (5. @n!isi%le 1ran:21#15#, of air squats and push ups for time. ((. 6ime $4 25 sumo deadlift hi.h pulls, ma'e them perfect. 2e sure the hips e4tend %efore the arms %end5 (*. 8le%s plan', %ottom of squat, hollo- roc' hold, 0 seconds each for 10 rounds. 9se the transition times as "our rest periods:the" should %e as %rief as possi%le. (+. Run 1 mile and do 10 push#ups e!er" 1 minute. (,. Run 1 mile for time. *0. Run 1 mile -ith 100 air squats at midpoint, for time. *1. Run 1 mile, lun.in. 0 steps e!er" 1 minute.

*2. Run 1 mile, plus 50 squats#for time. * . Run 1 mile, stoppin. e!er" minute to do 20 air squats. *$. Run 1 minute, squat 1 minute 5 rounds. *5. run 200 meters, 50 squats, rounds *(. run $00 meters, 50 air squats. $rounds. **. run $00m air squat 0 hand stand 0 seconds rounds for time *+. Run -ith hi.h 'nees for 15 seconds and drop into a pushup, .et %ac' up and run -ith hi.h 'nees a.ain for 15 seconds::.repeat 54. Bach pushup counts as 1 rep. Rest. ;o more rounds. *,. spend a total of minutes in a handstand. +0. Spend a total of 5 minutes in a handstand, or headstand. @f "ou are usin. the headstand do not sta" o!er a minute at a time. +1. Sprint 100 meters, Cal' 100 meters, 10 rounds. +2. sprint 100m 0 squats:+ rounds. + . Sprint 200m and do 25 push ups, rounds. +$. sprint 50 meters, 10 push ups. 10 rounds. +5. <a%ata Squats: 20 seconds on 10 seconds rest, + rounds. Dount "our lo-est score. +(. <a%ata 8ush#ups. +*. <a%ata squats and ta%ata pushups. ++. <en !ertical &umps / &ump as hi.h as "ou can, land and do it a.ain0, 10 push#ups 5 rounds. +,. <est "ourself on a ma4 set of push ups:ti.ht %od" chest to the floor:full e4tension5 ,0. Cal' 100 meters on "our hands, e!en if it is 2 meters at a time. ,1. 10 Rounds for time: Run 100 meters, then 20 air squats ,2. $ Rounds: )old a handstand for 0 seconds or do 5 handstand push ups, then run $00 meters