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.

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

3 rounds for time of:

800/1,000-meter row
150-foot handstand walk ( Handstand Walk )

For load:
10-10-7-7-4-4-1-1
Back squat

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

5 Rounds

7/10-calorie Echo bike
10 burpees

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