On a 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
The goal is to be able to do the first two rounds in the first five minute interval unbroken. If you do not think you can, then scale down appropriately.
Scaled:
On a 25-minute clock:
Then, as many rounds as possible in 5 minutes of:
5 Ring rows, 10 Knee push-ups, 15 squats
Then, as many rounds as possible in 5 minutes of:
4 Ring rows, 8 Knee push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
3 Ring rows, 6 Knee push-ups, 9 squats
Then, as many rounds as possible in 5 minutes of:
2 Ring rows, 4 Knee push-ups, 6 squats
Then, as many rounds as possible in 5 minutes of:
1 Ring rows, 2 Knee push-ups, 3 squats
