Lunge

The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.

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For Time

250 Double-Unders
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees

For Time

40 Rings Dips
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
100 foot Dumbbell Walking Lunges (2x55/35 lb)

AMRAP in 20 minutes

20 Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups

AMRAP in 7 minutes

7 Power Snatches (95/65 lb)
20 Alternating Forward Lunges

Four Tabatas  in 19 minutes

Tabata Russian Twists
Rest 1 minute

Tabata Reverse Lunges
Rest 1 minute

Tabata V-Ups
Rest 1 minute

Tabata Overhead Squats

AMRAP in 20 minutes

3 Overhead Squats (95/65 lb)
6 Overhead Lunges (95/65 lb)
9 Power Snatches (95/65 lb)
12 Push-Ups
15 calorie Assault Air Bike

For Time

8-16-32-50-64-80 Air Squats
4-8-16-25-32-40 Alternating Lunges
2-4-8-12-16-20 Handstand Push-Ups

For Time

10 Rounds of:
30 Lunges
4 Devil Presses (2x50/35 lb)
19 Air Squats
20 Double-Unders

Directly into:
100 Burpees

For Time

Cash-In: 1,900 meter Run

Then, 1-2-3-4-5-6-7-8-9 reps of:
Air Squats
Plank Walk Outs
Lunges (each leg)
Push-Ups
Arch Ups
Butterfly Sit-Ups
Burpees
Deck Squats

For Time in 30 minutes

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders