For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

5 x 5 Squat

Find your 5RM

5-4-3-2-1

TRX Single Leg Squats (each leg)
TRX Push Ups
TRX Pull Ups (mod:rows)
TRX Atomic Pikes
TRX One-Leg Burpees (8 each leg)

1. 1-1-1-1-1-100
   Push Press

2. 5 Rounds:
   200 Meter Run
   30 Double Unders
   9 Hang Squat Cleans (115/80)

3. 21-18-15-12-9
   Weighted Abmat Sit-Ups (25/15)
   Weighted Hip Extensions (25/15)

2x 10-12

For Time:
1000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

20x push up
20x sit up
20x air squat
20x pull up
20x burbee

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.