Warm-up
Sample movements and build stations for:
10 jumping pull-ups (one fist between top of head and bar)
10 kettlebell deadlifts
10 sit-ups
10 squats to a ball
10-calorie row
Followed by 5 reps of each to full range

Workout
Tabata jumping pull-up
Rest 1 minute
Tabata kettlebell swing
Rest 1 minute
Tabata sit-up
Rest 1 minute
Tabata wall-ball shot
Rest 1 minute
Tabata row for calories

Warm-up
For a few rounds:
10 curl-ups (holding a post, raise hips and knees to get into a curly ball)
10 tuck jumps (landing in a power position)

Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Toes-to-bars

—Then—

7 sets for load:
1 power clean + 3 split jerks

Rest Day

____________

Watch “2020 Games Highlights Around the World” from CrossFit.com

Warm-up
2 rounds, with a partner:
15 hip extensions
Row 300 meters

Workout
Christine
3 rounds for time:
Row 500 meters
12 deadlifts (body weight)
21 box jumps (20 in.)

Warm-up
30 single-unders
5 shoulder rolls
10 seconds of straight body hold face down
10 seconds of straight body hold face up
5 stick raises from prone
10 squats

Workout
For time:
100 handstand shoulder taps

—Then—

5 rounds for time:
30 double-unders
Then,
9-7-5 reps:
Dumbbell front squats (35/25 lb.)
Dumbbell push presses (35/25 lb.)
Rest 1 minute
*Final time includes rest

Make-up Day

____________

Read “Carbohydrate Selections: The Right Carb for the Right Job” from CrossFit.com

Warm-up
4 rounds:
7 squats to a box (add weight each round)
7 pushes (push-ups on knuckles/jumping dips/dip negatives)
7 pulls (bent over rows, ring rows, pull-ups)

Workout
12-9-6 reps for time:
Back squat (275/185 lb.)
Muscle-up

Warm-up
10 air squats 
10 pulls on the rower until you reach 500 meters 

Workout
16-minute AMRAP:
20 kettlebell swings 
20 burpees 
20/15-calorie row
20 sit-ups

Warm-up
Station rotation:
Bike
Mobility
Ski erg
Mobility

Workout
Josh
For time:
21 overhead squats (95/65 lb.)
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

Rest Day

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Watch “Neutral Spine in the Squat” from CrossFit.com