20 Pull-ups AQAP
50 Bicycle Crunch
50 Leg Raise Flutter
50 Oblique Dip (25ea)
50 Pron Iso Ab (Knee to Elbow)
50 Pron Iso Ab (Knee to Opposite Elbow)
20 Pull-ups AQAP
50 Opposite Arm, Opposite Leg Crunch (25ea)
50 Opposite Elbow to Knee Crunch (25ea)
50 Oblique Dip (25ea)
50 Straight Leg Dead Bug Opposite Toe Touch (25ea)
50 Pike Crunch
20 Pull-ups AQAP
50 Hands on Thighs Crunch
50 Butterfly Crunch
50 Oblique Dip (25ea)
50 Bent-Leg Dead Bug Crunch
50 Suitcase Crunch
20 Pull-ups AQAP
50 Sit-up
50 Feet on Bench Sit-up (Elbows to outside knees)
50 Oblique Dip (25ea)
50 Butterfly Sit-up
50 Leg Raise
20 Pull-ups AQAP

Score total pull-up time.  If done in a group, first one to complete pull-ups each time is exempt from a 20 push-up penalty to be performed at the end of the workout, all others must receive penalty.

Rest

Back Squat 10/50% 10/60% 10/70& 10/80% 10/85%

Rest 5-15min

5 Rounds AQAP of:
20 Pull-up (must be completed in a row, no count if you come off the bar during the set)
18 Burpee
16 Box Jump (24″)