Bodyweight

100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Air Squats

Double-unders • Sit-ups

20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Air Squats

500m Row • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups

20 Pull-ups • 40 Push-ups • 60 Squats

Box Step-ups (20 in, 45/35 lb vest)

5 Pull-ups • 10 Push-ups • 15 Air Squats

5 Pull-ups • 10 Push-ups • 15 Air Squats

10 Mile Run • 150 Burpee Pull-ups

50 Pull-ups • 400m Run • 21 Thrusters (95/65 lb) • 800m Run • 21 Thrusters (95/65 lb) • 400m Run • 50 Pull-ups

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

Handstand Push-ups • Ring Dips • Push-ups

Thrusters (135/95 lb) • Burpees (5 at the start of each minute)

Wall Ball Shots (20/14 lb to 10/9 ft target)

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

5 Push-ups • 1 Rope Climb (15 ft)

24 Air Squats • 24 Push-ups • 24 Walking Lunges • 400m Run

20 Handstand Push-ups • 40 Pistols (alternating) • 60 Pull-ups

Double-unders • Sit-ups

5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups

5 Deadlifts (275/185 lb) • 13 Push-ups • 9 Box Jumps (24/20 in)

800m Run • 50 Back Extensions • 50 Sit-ups

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

2 Muscle-ups • 4 Handstand Push-ups • 8 Kettlebell Swings (70/53 lb)

Burpees

Thrusters (95/65 lb) • Bar-Facing Burpees

Thrusters (95/65 lb) • Bar-Facing Burpees

30 Wall Ball Shots (20/14 lb) • 30 Sumo Deadlift High-pulls (75/55 lb) • 30 Box Jumps (20 in) • 30 Push Press (75/55 lb) • 400m Run • 30 Calorie Row