For Time:• 1 mile Run• 100 Pull-ups• 200 Push-ups• 300 Squats• 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Source: Workout Of The...

"Friday Four"

20 EMOMFirst Minute: 30 Seconds Kettlebell Sumo Deadlift High PullsSecond Minute: 30 Seconds Kettlebell Swings (R)Third Minute: 30 Seconds Hang Squat CleansFourth Minute: 30 Seconds Push Press* Barbell: 95/65* Kettlebell: 53/35 Source: Workout Of The Day