Complete as much as possible in 20 minutes of:

• 10 Pull-ups
• 20 Push-ups
• 30 Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Squats

4 x 6 heavy dual db floorpress
2/2 turkish getup

For time:

• 5 handstand push-ups
• 10 box jump overs
• 15 pull-ups
• 10 handstand push-ups
• 20 box jump overs
• 30 pull-ups
• 15 handstand push-ups
• 30 box jump overs
• 45 pull-ups
• 10 handstand push-ups
• 20 box jump overs
• 30 pull-ups
• 5 handstand push-ups
• 10 box jump overs
• 15 pull-ups

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:

• 10 overhead squats
• 10 chest-to-bar pull-ups

From 3:00-6:00, 2 rounds of:

• 12 overhead squats
• 12 chest-to-bar pull-ups

From 6:00-9:00, 2 rounds of:

• 14 overhead squats
• 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

• Carl Paoli's tips
• Barbell Shrugged's tips

• WOD: Every 3 minutes for as long as possible: -- 00:00 - 03:00 --- 10 Front Squats. --- 10 Chest to bar Pull Ups.

-- 03:00 - 06:00
--- 12 Front Squats.
--- 12 C2bPU.

-- 06:00 - 09:00
--- 14 Front Squats.
--- 14 C2bPU

AMRAP 20 min: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20...
- Wall Ball (9/6Kg).
- Strict Pull Ups.
- Box Jumps (24"/20").
- Push Ups.

AFAP
- 3 sets of:
-- 40 weighted box steps (24"/20) (9/6Kgs).
-- 30 Toes to bar.
-- 2 x 20 seconds rings L-sit.
-- 10 HSPU.

"The 540"
AFAP
50 OH Lunges (20Kg bumper).
40 Pull Ups.
30 Thrusters (40/20Kgs).
20 Burpees.
10 Cleans (60/40Kgs).

• AMRAP 7 min: --- 20 Medicine ball Clean + push up on the MB. --- 20 Hand to hand kettlebell swing (24/16Kg). --- 20 jumps over the Medicine ball. --- 20m farmer's walk (24/16Kg).

• AMRAP 7 min: --- 10 Box Jumps (30"/24"). --- 30 Chest Press (25/15Kg). --- 30 Air Squats. --- 10 Toes to rings.

• AMRAP 20 min. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11... reps --- Sit up. --- Burpee. --- Box Jump (30"/24"). --- Dip. --- DU x 10. --- Rings Pull up.