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.

Post total reps from all 32 intervals.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents

5 rounds for time:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

A1: Shoulder press 3x5 @50-60-70%
A2: transversal SA Kb row 3x12
B1: DB shoulder flys 2x10
B2: lat pull down 2x6
C1: elevated push ups xMax
C2: weight plate front raises xMax
C3; Tricep push down xMax

5×5 easy

18 minute partner AMRAP:

10 KB snatches, 5 each hand (1.5/1)
20 sit ups
10 KB SDHP (1.5/1)
Log total rounds.

While partner one does the exercise, partner two needs to hang from PU bar. If partner two comes off bar, partner one must stop working.

Alternate exercise/hang for each element, one round is complete when both partners have done all the elements.

32 Calorie Airdyne
32 Slamball (25 lb)
32 KB Swings (53)
32 HS Pushups- used a 15 lb plate
32 Thrusters (85 lbs)
32 Bar Facing Burpees

x 2 rounds

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 24" box to step up - highest I have done step-ups on

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

TGU Turkish Get-Up technique and working up to heavy singles
good warmup with stretching, Junkyard dog style jumping warm up and Burgener warm up, DUs
30 lbs x 3 each arm
40 lbs x 3 each arm
50 lbs x 3 each arm
60 lbs x 2 each arm
65 lbs x 2 each arm
70 lbs x 1 each arm
75 lbs x 1 each arm
80 lbs x 1 each arm (first failed and got a bit banged up with a nasty rug scrape/ burn on my right elbow and then did both arms o.k.)
(I think that might tie a PR... not sure..maybe next time I'll actually go for 85 if I feel o.k.)

I was playing around with a partial first elevation to a low forarm/ elbow prop to practice that for heavier weights, still coming across, but not as high,a dn it's still a safe good position for super heavy weights. I did not end up needing that for hte 80 however, but feel like it's a good thign to practice.

Warmup:
100 double unders
stretching

WOD:
AMRAP in 20 minutes of:
5 pull ups
10 back squats @ 135#
15 KB swing @ 55#

In order to do pull ups and back squats, I had to take the barbell off the rack every time, then clean it to get it back up there - huge waste of time, but a little extra movement.