5 rounds for time of:

20 air squats
10 burpees
5 shoulder-to-overheads
3 thrusters

Rest 90 seconds between rounds.

Using a 20 box

20 weighted step-ups.
20 step ups without weights

repeat for 20 minutes.

6 rounds for time of:
10 burpees
10 thrusters

500 Meter Row

10 second planks

10 Push ups

10 second Handstand Hold

10 rounds

12 rounds for time of:
200-yard sprint
200-yard jog

Start and finish with a 1mile jog.

Run 1,000 Meters

Power Clean 30 Reps

Run 800 Meters

Clean 20 Reps

Shuttle Sled Push ,Pull 30 yards 12 rounds

For time:
Tabata Handstand Holds

Rest 2 minutes

Tabata shoulder Taps

Rest 2 minutes

Tabata bottom of Squat Holds

Rest 2 minutes

Tabata Squats

Rest 2 minutes

Tabata Assault Bike

3 Rounds of:

400 Meter Run

30 Double unders

50 Air Squats

45 Situps

50 Push Ups

Filthy 50

For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
50 walking-lunge steps
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
50 double-unders

Pay attention to the 50 rep rounds

3 strict pullups every minute on the minute until you fail.

Rest 3 minutes

08 seconds hanging from a pull up bar. Every minute on the minute until failure.