With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

2k Row

Result: 7:12

1 mile run with 45 lb plate
100 burpee/plate push press

for time.

I found this one tough but not as tough as I thought it'd be in the end. Broke it up 1/4 mile - 25 burpees, 1/4 mile - 25 burpees, then did the last half a mile in 4 intervals with 12, 12, 13, 13 burpees.

burpee/plate push press essentially you just take the plate down to the ground as apart of the burpee and back up but push press it instead of jumping and clapping.

First Train 2013

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

8set of 3reps, light weight 35-45% 1rm. Rest 45sec.

15 rounds for time of:

5 pull-ups
10 push-ups
20 squats

21-15-9:* Push-up, Box jump (50/60 cm), Slam ball (20 lb), K2e

3 sec pause at the bottom

21-15-9
Hang power clean @47kg
Ring dips