explanation of exercises

pull-up
Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips.
* If you are having trouble doing pullups, try using some substitutions

push-up
While lying horizontally face down, raise and lower your body using the arms while keeping your back flat. Try to keep elbows close to your sides.

squat
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. Try to keep your knees from going over your toes and your weight on your heels.

explanation of workouts

Level 1 workouts used as an example

Day 1 (endurance) - "as many rounds as possible in 20 minutes:"
1 pull-up
2 push-ups
3 squat

Do 1 pull-up, then 2 push-ups, then 3 squats; that is 1 round. Complete as many rounds a possible in 20 minutes.

Day 2 (strength) - "5 rounds for time:"
2 pull-ups
6 push-ups
10 squats

Do 2 pull-ups, then 6 push-ups, and finally 10 squats to complete one round. See how quickly you can complete each of the 5 rounds, resting approximately 3 minutes between each round. Do not count the rest time in your total time.

Day 3 (judgement) - "for time:"
10 pull-ups
21 push-ups
21 squats

Do 10 pull-ups, then 21 push-ups, then 21 squats as quickly as you can counting any rest time taken. Stay 1-2 repititions below failure, and do not train to failure.