Rest day or make-up day

Workout

2023 Games test: “Intervals”

For time:   
21 box jump-overs (24/20 in, must step down)   
15-calorie row
9 burpee box jump-overs (48/36 in)
21 box jump-overs (24/20 in, must step down)   
15-calorie row
9 burpee box jump-overs (48/36 in)

Rest until 6-minute mark, then:

9 burpee box jump-overs (48/36 in)
15-calorie row
21 box jump-overs (24/20 in, must step down)   
9 burpee box jump-overs (48/36 in)
15-calorie row
21 box jump-overs (24/20 in, must step down)   

Workout

For load:

Press
5-5-5

Push press
3-3-3

Push jerk
1-1-1

Attempt to increase the load after each successful set.

Then,

Max set of L-sit pull-ups

Workout

“Nancy”

5 rounds for time of:
400m run
15 overhead squats (95/65 lb)

Rest day or make-up day

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Bring your own bike to the gym - do the bike ride on a real bike. The more varied terrain you can include, the better!

Workout

Every 2 minutes until the required reps cannot be completed in the given time:

200m run
5 burpees*

*Add 2 burpees each round

Workout

For time:

1,000m row
Rest 3 minutes
750m row
Rest 3 minutes
500m row
Rest 3 minute
250m row

Rest day or make-up day

Workout

Each set for load:

Overhead squat
5-5-5

Front squat
3-3-3

Back squat
1-1-1