Forging Elite Fitness in Seattle-Georgetown

Ten rounds for time of:
5 Handstand push-ups
10 Pull-ups

Deadlift 3-2-2-2-1-1-1-1-1

Complete as many rounds as possible in 20 minutes of:
95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Complete as many rounds as possible in 20 minutes of:
Bodyweight bench press, 12 reps
10 Pull-ups

Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups

For twenty minutes:
Squat two minutes
Muscle-up two minutes

For any round in which you cannot do muscle-ups, do pull-ups and dips in even quantities. Post score to comments as total number of squats and total number of muscle-ups.

5 Rounds for time:
50 squats
50 Double Unders