Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

-Pull Up
-Push Up
-Sit Up
-Air Squat

AFAP
3 rounds of
10 Wall Balls
10 Ground 2 Overhead
Each minute, on the minute 3 Burpees
till you’re done with 3 rounds.

9-11-8-8-12

A: Bulgarian Split squat 3x8
B: Dead lift 3x8
C: Dips 3set
D: Lat pull downs 3set

21 - 15 - 9 of HSPU, Ring Dips, Pushups
I was really tired and just banged thsi out in the park, really early before a long, fun day out with the family at Coney Island. I was tired but knew I would not want to do a WOD that night, and had taken the other night off to do the food shopping, errands, etc.
I really did not warm up almost at all, and to stretch Post WOD I just did some basic stretches and a few skin the cat holds.

50 Box Jumps
30 Burpees
400 jump rope
20x10m Sprint
100 Air Squats
30 push-ups

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20/14#)
3 HSPU
1 power clean (225/155#) (185#)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

For Time:

-10 Chest To Bar Pull Up
-200 Meter Run
-10 Chest To Bar Pull Up

-15 Burpee
-200 Meter Run
-15 Burpee

-20 Kettle Bell Swing (53/35)
-200 Meter Run
-20 Kettle Bell Swing (53/35)

-25 Sit Up
-200 Meter Run
-25 Sit Up

30 Manmakers (10k DBs)
1 mile run
50 Pullups
50 Pushups
100 Flutter kicks

For time

21 Cleans 55k
9 (3 Pullups + 3 Dips)
15 Cleans 55k
6 (3 Pullups + 3 Dips)
9 Cleans
3 (3 Pullups + 3 Dips)

Time: 14:29 mins

Then 7km recovery cycle