Complete as many rounds as possible in 10 minutes of:

25 squats
10 Ring Dips

Back Squats

5 x 5 @ 90 %

Complete as many rounds as possible in 15 minutes of:

12 Pullups-ups
36 kettlebell swings

21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses
40 double-unders

3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

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