Workout 33 For time 800m run 60 squat snatches 400m run 60 hang cleans 200m run 60 back squats 400m run 60 hand release pushups 800m run 60 pull-ups Workout 31 For time 20 pushups, 1 sit-ups 19 pushups, 2 sit-ups ...continues in this pattern until... 2 pushups, 19 sit-ups 1 pushups, 20 sit-ups Workout 30 For time 1 mile run Rest two minutes 4 rounds 100m run 100m walk Rest two minutes 6 rounds, for time 24 air squats 24 pushups ...