5 rounds of:
20 Pull-ups
30 Push-ups
40 Standard Sit-ups
50 Air Squats

20 Pull-ups 44 secs
30 Push-ups 40 secs
40 AbMat Sit-ups 2 mins 9 secs
50 Air Squats 1 min 28 secs
20 Pull-ups 1 min 14 secs
30 Push-ups 1 min 52 secs
40 AbMat Sit-ups 2 mins 40 secs
50 Air Squats 1 min 37 secs
20 Pull-ups 1 min 27 secs
30 Push-ups 2 mins 21 secs
40 AbMat Sit-ups 3 mins 2 secs
50 Air Squats 1 min 49 secs
20 Pull-ups 1 min 48 secs
30 Push-ups 1 min 37 secs
40 AbMat Sit-ups 3 mins 13 secs
50 Air Squats 1 min 38 secs
20 Pull-ups 1 min 38 secs
30 Push-ups 2 mins
40 AbMat Sit-ups 3 mins 44 secs
50 Air Squats 1 min 42 secs

20 Blue Band Pull-ups 40 secs
30 Push-ups 35 secs
40 AbMat Sit-ups 1 min 43 secs
50 Air Squats 1 min 20 secs
20 Blue Band Pull-ups 49 secs
30 Push-ups 35 secs
40 AbMat Sit-ups 2 mins 26 secs
50 Air Squats 1 min 19 secs
20 Blue Band Pull-ups 1 min 12 secs
30 Push-ups 1 min 25 secs
40 AbMat Sit-ups 2 mins 53 secs
50 Air Squats 1 min 30 secs
20 Blue Band Pull-ups 1 min 20 secs
30 Push-ups 57 secs
40 AbMat Sit-ups 2 mins 37 secs
50 Air Squats 1 min 29 secs
20 Blue Band Pull-ups 1 min 34 secs
30 Push-ups 1 min 22 secs
40 AbMat Sit-ups 2 mins 40 secs
50 Air Squats 1 min 18 secs

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats
Resting 3 mins between each round.