Workout

For load:

Bench press
7-5-3-1-1-1

Rest day or make-up day

Workout

3 rounds for time of:
12 strict pull-ups
12 thrusters (115/75 lb)
400m run

Workout

For time:
21/18 calorie bike erg
21 strict handstand push-ups
15/12 calorie bike erg
15 strict handstand push-ups
9/6 calorie bike erg
9 strict handstand push-ups

Workout

5 rounds for time of:
10 deadlifts (275/185 lb)
10 burpees

Rest day or make-up day

Workout

For load:

Push press
7-5-3-1-1-1

Workout

“Hope”

3 rounds for total reps of:
1:00 burpees
1:00 power snatches (75/55 lb)
1:00 box jumps (24/20 in)
1:00 thrusters (75/55 lb)
1:00 chest-to-bar pull-ups
Rest 1:00

Workout

5 sets for load and reps of:
1 weighted pull-up
Max reps toes-to-bar

Superset weighted pull-up and toes-to-bar. Rest as needed between sets.

Rest day or make-up day