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)

Workout

Sumo Deadlift

3-3-3-3-3-3-3

Rest day or make-up day

Workout

For time:

20/15 cal row
50 sit-ups
20/15 cal row
40 sit-ups
20/15 cal row
30 sit-ups
20/15 cal row
20 sit-ups
20/15 cal row
10 sit-ups