Workout

30-20-10 reps for time of:
AbMat sit-ups
Box jumps (24/20 in)
Floor presses (35/25 lb)

Rest day or make-up day

Workout

For load:

20 rep back squat at 58% 1 RM

Then,

For time:
10 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
8 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
6 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
4 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
2 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry

Workout

4 rounds for max reps of:
1:00 muscle-ups
1:00 handstand push-ups
1:00 kettlebell swings (70/35 lb)

Rest 3 minutes

Workout

For time:
20 deadlifts (275 lb)
400m run
20 kettlebell swings (70 lb)
400m run
20 overhead squats (115 lb)
400m run
20 burpees
400m run
20 chest-to-bar pull-ups
400m run
20 box jumps (24 in)
400m run
20 dumbbell squat cleans (45 lb)
400m run

Rest day or make-up day

Workout

For load:

2 squat cleans + 1 jerk
1-1-1-1-1

Workout

5 rounds for max reps of:
1k bike erg
Max L-sit hold

Rest as needed between rounds

Workout

As many rounds as possible in 12 minutes of:
9 dumbbell thrusters (50/35 lb)
1 rope climb

Rest day or make-up day