“Baseline”
For time:
Row 500 meters
40 squats
30 Abmat situps
20 hand release pushups
10 pullups

Then, if you had a sub 10:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute squats
1-minute Abmat situps
1-minute hand release pushups
1-minute pullups

Or, if you had a sub 5:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute one-legged squats, alternating
1-minute GHD situps
1-minute handstand pushups
1-minute chest-to-bar pullups

Rest at least 3 minutes between each workout

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Three rounds of: 10 hand-release pushups; 1.5 pood/1 pood kettlebell swings, 15 reps; 1.5 pood/1 pood goblet squats, 20 reps

Four rounds for time of:
5 Strict pullups
10 Kipping pullups
15 Overhead squats

“Super Baseline”
For time:
1000 meter row
40 one-legged squats, alternating
30 V-ups
20 Handstand pushups
10 bar muscle-ups