AMRAP in 5 minutes

15 Air Squats
15 AbMat Sit-Ups

For Time

50 Ground-to-Overheads (155/105 lb)
10 Air Squats

5 Rounds for Time

400 meter Run
25 Air Squats

Carry a Sandbag (25/15 kg) throughout the workout

AMRAP in 60 minutes

17 Power Cleans (135/95 lb)
75 Air Squats

At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

For Reps in 8 minutes

Tabata Air Squats

Rest 10 seconds, then:
Max Muscle Ups

For Time

100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

6 Rounds For Time

50 Air Squats
25 Ring Dips

6 Rounds for Total Reps in 14 minutes 15 seconds

45 second Max Burpees to Plate (2 in)
15 second Rest
45 second Max Jumping Squats to Target (6 in)
45 second Rest

5 Rounds for Time

50 Air Squats
1,000 foot Shuttle Run

For Time

200 Air Squats