For time:

2 min plate switches
10 pullups
20 pushups
30 squats

400m run
10 pullups
20 pushups
30 squats

300 rope jumps
10 pullups
20 pushups
30 squats

500m row
10 pullups
20 pushups
30 squats

50 burpees
10 pullups
20 pushups
30 squats

Post time to comments

Daily Extras - 

With a continuously running clock:

On the first min complete 20 tick tocks R 25/35
On the second min complete 20 tick tocks L 25/35
On the third min add 5 more to the R 2535
On the fourth min add 5 more to the L 25/25 
Continue this pattern by adding 5 reps to each side every other minute for as long as you are able. 
At the point where you fail (you won't really), or when you are no longer to complete all the reps within the minute (make them right) - you are done.
Be sure to complete the same amount of reps on both sides.

Thoughts on tick tocks (please ignore the challenge stuff)

Workout Notes:

  • Careful with those pullups. It's been a while. 
  • 20 pushups is NO JOKE. Snake em if you got to. 
  • Watch yourself in the mirror during the squats. Get low. Keep your chest up.
  • Note the running alts. Is it impossible to run where you are? Use these alts.
  • Daily extras SHOULD make you sore.

I'm not sure who wrote this, but it's awesome. Thx.