Complete as many reps as possible in 8 minutes of:

• 8 dumbbell goblet squats 70/50lb Dumbbell
• 8 handstand push-ups
  

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Stimulus and Strategy: Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling: Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.
In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Complete as many rounds and reps as possible in 15 minutes of:

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Every 3 minutes until failure, complete 2 rounds of:

• 3 Toes-To-Bars
• 3 Kettle-Bell Swings 55/35
• 25-foot Kettle-Bell Walking Lunges

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettle-bell swings in each progressive 3-minute interval.
Stimulus and Strategy: Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettle-bell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettle-bell walking lunge, carry the kettle-bell however you like.
Scaling: Reduce the loading of the kettle-bell.
To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettle-bell swings, perform Russian kettle-bell swings. For the lunges, perform unweighted or do low box step-ups.
In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettle-bell swings, perform sumo dead-lifts or single-arm Russian kettle-bell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.
Coaching cues: On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.
Resources:
The Kipping Toes-to-Bar
The Kettlebell Swing
The Kipping Hanging Knee Raise
The Russian Kettlebell Swing
The Walking Lunge