Workout

For load:

Deadlift
5-5-5-5-5

Workout

As many rounds as possible in 16 minutes of:

40 double-unders
20 push-ups
0:10 front scale (R)
0:10 front scale (L)
40 double-unders
40 air squats
0:10 back scale (R)
0:10 back scale (L)

Workout

3 rounds, each for time, going every 7 minutes of:

15 pull-ups
1:00 dead hang
15 thrusters (95/65 lb)
1:00 overhead hold

Rest day or make-up day

Workout

For time, with a partner, tag team style:

Partner 1: 400m run
Partner 2: Kettlebell swings (53/35 lb)*

*Partner 1 runs while partner 2 does kettlebell swings. Tag on the kettlebell after each run. First team to 300 kettlebell swings wins.

Workout

“The Other Total” for load:

1 rep-max squat clean
1 rep-max bench press
1 rep-max overhead squat

Workout

As many rounds as possible in 10 minutes of:

9 dumbbell push jerks (35/25 lb)
9 toes-to-bar
15 dumbbell push jerks
15 toes-to-bar
21 dumbbell push jerks
21 toes-to-bar
15 dumbbell push jerks
15 toes-to-bar
9 dumbbell push jerks
9 toes-to-bar

Rest day or make-up day

Workout

For load:

Back squat
3-3-3-3-3

Workout

For time, with a partner:

3,000m row
1.1 mile d-ball carry

Workout

3 rounds for time of:

400m run
40 wallballs (20/14 lb)
400m run
20 handstand push-ups

Rest day or make-up day

Workout

9-15-21-15-9 reps for time of:

Deadlift (225/155 lb)
Lateral burpee-over-bar

Workout

For time:

30 muscle-ups

Workout

For load:

Choose a lift
7-7-7-7-7

Rest day or make-up day

Workout

5 rounds, each for time of:

50 ft backward sled drag
4 front squats (205/145 lb)
20 GHD sit-ups

Rest as needed between rounds

Workout

Every 4 minutes for 20 minutes of:

20/15 cal bike erg
10 push press (155/105 lb)

Workout

9-15-21-15-9 reps for time of:

Box jumps (24/20 in)
Pull-ups

Rest day or make-up day

Workout

For load:

Snatch
3-3-2-2-1-1

Back squat
5-5-5

Workout

For time:

1 mile run

Then,

30 alternating dumbbell snatches (50/35 lb)
30 toes-to-bar
20 alternating dumbbell snatches
20 toes-to-bar
10 alternating dumbbell snatches
10 toes-to-bar

Workout

3 rounds for time, with a partner of:

200 double-unders*
1:00 synchro plank hold
16 synchro pull-ups
1:00 synchro plank hold
800m run, together
40 synchro sit-ups

*one athlete working at a time; split reps any way

Rest day or make-up day

Workout

As many rounds as possible in 23 minutes of:

5 shuttle runs (25 ft)
13 push-ups
31 air squats

Workout

For load:

Overhead walking lunge
6-6-6-6-6-6-6

Workout

For time:

12 bar muscle-ups
24 burpees
9 bar muscle-ups
18 burpees
6 bar muscle-ups
12 burpees
3 bar muscle-ups
6 burpees

Rest day or make-up day

Workout

3 rounds for max reps of:

0:30 toes-to-bar
30/22 cal air bike
Max rep strict handstand push-ups

Rest 2:00

Workout

3 rounds for time with a partner of:

80 wallballs (20/14 lb)
60 pull-ups
400m farmers carry (50 lb)