Workout:

Overhead Squat
3-3-2-2-1-1-1
using heaviest weight per set

Rest day or make-up day

Workout

5 rounds for time of:

7 deadlifts (275/195 lb)
14 deficit handstand push-ups
21/18 calorie row
Rest 1 minute

Workout

For time:

40/32 calorie air bike
160 double unders
40/32 calorie air bike

Workout

4 rounds, each for time and load of:

In a 3 minute window (0:00 - 3:00):
15 bar-facing burpees
12 toes-to-bar
1 snatch

Rest remaining time

In a 3 minute window (3:00-6:00:
15 wallballs (20/14 lb)
12 toes-to-bar
1 snatch

Rest remaining time

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:
10 sumo deadlift high-pulls (70/53 lb)
20 air squats
30 second L-sit

Workout

Complete 6 sets, each for load of:

4 hang power cleans + 4 front rack lunges

Rest as needed between sets

Workout

3 rounds for total reps of:

In 2 minutes:
400m run
Max reps pull-ups in remaining time

Rest 2 minutes

In 2 minutes:
500/400m row
Max reps push-ups in remaining time

Rest 2 minutes

Rest day or make-up day