5 rounds for time of:

20 GHD sit-ups

20-cal. Row

10-9-8-7-6-5-4-3-2-1 reps for time of:

Body-weight power cleans

Strict handstand push-ups

25 sumo deadlift high pulls

25 push-ups

25 thrusters

25 sit-ups

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

5 rounds for time of:

20 GHD sit-ups

20-cal. Row

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches

15 right-arm kettlebell snatches

50-40-30-20-10 reps for time of:

GHD back extension

Kettlebell swings

McGhee

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Wall-ball shots