1) 3 rounds not for time:
5 muscle ups
5 pistols each leg
30 sec L sit

2) Start a 10 min clock. On the minute complete a set of max rep strict pull ups (10 rounds). Count total reps. Go to failure each set – do not try to save yourself for later rounds.

3) 5 rounds for time:
Row 500m
10 kettle bell snatch (24/16kg)
50 double unders
rest 3 min

4) 3 rounds not for time:
20 x GHD sit ups
or 40 sec hollow hold