For Time 100 Push-Ups 100 Sit-Ups 100 Air Squats

5 Rounds For Time: - 20/16 Cal Assault Bike - 15 Single-Arm Kettlebell Push Press (53/35 lb) — alternating arms each round - 20 Push-Ups Rest 30 seconds between rounds. Time Cap: 20 minutes.

5 Rounds For Time: Round 1: 12 cal Air Bike / 8 Single-Arm KB Push Press (53/35 lb, 4 each arm) / 10 Push-Ups Round 2: 14 cal Air Bike / 10 Single-Arm KB Push Press (53/35 lb, 5 each arm) / 12 Push-Ups Round 3: 16 cal Air Bike / 12 Single-Arm KB Push Press (53/35 lb, 6 each arm) / 14 Push-Ups Round 4: 18 cal Air Bike / 14 Single-Arm KB Push Press (53/35 lb, 7 each arm) / 16 Push-Ups Round 5: 20 cal Air Bike / 16 Single-Arm KB Push Press (53/35 lb, 8 each arm) / 20 Push-Ups Rest exactly 45 seconds between rounds.

For distance 5' Row, 2' Rest, 4' Row, 2' Rest, 3' Row, 2' Rest, 2' Row, 2' Rest, 1' Row

4 rounds for time: tc 20 min 400-m run 12 strict presses 40kg

21-15-9 HSPU Sit ups Air squats

10-Minute AMRAP: 5 Hang Power Cleans (135/95 lb) 10 Box Jumps (24/20 in) 15 Toes-to-Bar Rest 30 seconds after each completed round. Time spent resting does not count toward the 10-minute clock.

For Time (cap: 12 min): 21 Deadlifts (225/155 lb) 50 Double-Unders 15 Deadlifts (225/155 lb) 30 Double-Unders 9 Deadlifts (225/155 lb) 10 Handstand Push-Ups Then, immediately: 3 Rounds of: 5 Deadlifts (225/155 lb) 10 Handstand Push-Ups