GI Jane 
100 burpee­pullups
(Source: CFHQ)

As many rounds as possible in 20 minutes
of:
15 pullups
30 pushups

45 squats
(Source CFHQ)

Handstand pushups: 15­13­11­9­7­5­3­1
L­pullups: 1­3­5­7­9­11­13­15

3 rounds of:
Run 800m
50 pullups

10 rounds of:
12 burpees
12 pullups

5 rounds of:
15 L­pullups
30 pushups
45 situps

5 rounds of:
25 inverted burpees
25 pullups
25 burpees
(Inverted burpee: Starting supine, kip (or
sit­up and roll) to standing, kick­up to
handstand)

30 handstand pushups
10 pullups
20 handstand pushups
20 pullups

10 handstand pushups
30 pullups

Run 800 meters
40 L pullups
Run 800 meters
40 strict pullups
Run 800 meters
40 kipping pullups

5 rounds of:
50 squats
30 pullups
15 handstand pushups

100 squats
100 pullups
200 pushups
300 squats
100 lunges

Bodyweight Fran

21-­15­-9 reps of:
burpees
pullups

21­-15­-9 reps of:
pullups
pushups
squat jumps to 12” above max reach
(Source: Shane Skowron)

50­-35-­20 rep rounds of:
handstand pushups
pullups

Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats

100 pullups
200 pushups
300 squats
50 situps

As many rounds as possible in 20 minutes
of:
25 pullups
50 pushups
75 squats 
As many rounds as possible in 20 minutes
of:
25 handstand pushups
50 pistols
75 pullups 
As many rounds as possible in 20 minutes
of:
10 L pullups
20 squats

The Reckoning

Run 1 mile
100 bodyblasters (burpee­pullups­knees­to­
elbows)
Run 1 mile
(Source: Shane Skowron)