For time: 25 burpees Run 400 meters with a medicine ball 25 weighted pull-ups with a dumbbell Run 400 meters with a medicine ball 25 handstand push-ups Run 400 meters with a medicine ball 25 chest-to-bar pull-ups Run 400 meters with a medicine ball 25 burpees ♀ 14-lb medicine ball, 15-lb dumbbell ♂ 20-lb medicine ball, 20-lb dumbbell