1.) 3 x 10 Zee-row pause Back Squat. Every 2 minutes
note: add load each round. record your numbers on the whiteboard. I know it’s a pain in the ass for some of you but it’s a bigger pain in the ass trying to figure out your starting loads every time we do this. record it. Choose appropriate load to start as the goal is to do 10 unbroken cycled squats.
2.) Baby Hercules
10 rounds with a 20 minute cap
odd rounds-kipping movement 1,3,5,7,9
even rounds-strict movement 2,4,6,8,10
7 cal Row (men 5 pulls or less female 9)
5 Paralette Hand Stand Push-ups
3 Muscle Ups 
1 Snatch 185/130lb (70% – 80% 1RM Snatch)
*3.) 5 Rounds
40m Sled Push,  
15 GHD Sit-ups
5 Strict Press 135/95lb
note: if you don’t have time for the rest of the stuff just get the ghd’s done. if you haven’t pushed the sled around yet you really should it’s pretty amazing.
*4.) 7 minutes up the ladder
1 Chest to Bar Pull-up->1 Toes to Bar->1 Bar Muscle up
2 Chest to Bar Pull-up->2 Toes to Bar->2 Bar Muscle up
3 Chest to Bar Pull-up->3 Toes to Bar->3 Bar Muscle up
note: goal is to not let go of the bar until the last bar mu is complete
*5.) 50 Perfect Hollow Rocks
every time you break-10 of the most beautiful push-ups you can do.
note: if you don’t know what perfect is ask.