5 Rounds for Time:

600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats

AMRAP in 20 minutes

22 Air Squats
12 Toes-to-Bars
9 Burpees

Wear a weight vest (20/14 lb)

15-10-5 Reps for Time

Dumbbell Thrusters (2x10 lb)
Air Squats
Burpees

For Time

80 Air Squats
40 Kettlebell Swings (1.5/1 pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1 pood)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (1.5/1 pood)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (1.5/1 pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1 pood)
2 Pull-Ups

AMRAP in 20 minutes

5 Handstand Push-Ups
10 Pull-Ups
25 Air Squats

AMRAP  in 20 minutes

10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

5 Rounds for Time

20 Pull-Ups
40 Push-Ups
60 Air Squats

For Time

5 mile Run

After each 5 minute run interval:
50 Air Squats
50 Push-Ups

AMRAP in 30 minutes

50 meter Swim
10 Push-Ups
15 Air Squats

3 Rounds For Time

50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)