Workout

3 rounds for time of:
0:30 chin-over-bar hold
1:00 bar hang
0:30 bottom of push-up hold
1:00 plank hold
0:30 bottom of squat hold
1:00 air squats

Rest day or make-up day

Workout

3 rounds for max reps of:
15 back squats (bodyweight)
Max reps burpees

Rest 2 minutes

15 burpees
Max reps back squats (bodyweight)

Rest 2 minutes

Workout

For time:
1,600m bike
40 kettlebell swings (70/53 lb)
80 double-unders
1,200m bike
30 kettlebell swings
60 double-unders
800m bike
20 kettlebell swings
40 double-unders
400m bike

Workout

As many reps as possible in 10 minutes of:
1 clean (185/125 lb)
1 bar muscle-up
2 cleans
2 bar muscle-ups
3 cleans
3 bar muscle-ups…

Continue adding one rep to each movement until time expires.

Rest day or make-up day

Workout

Every minute on the minute for 15 minutes of:

5 dumbbell thrusters (choose load)

Workout

For time:
1,200m run
40 box jumps (24/20 in)
40 GHD sit-ups
800m run
30 box jumps
30 GHD sit-ups
600m run
20 box jumps
20 GHD sit-ups
400m run

Workout

3 rounds:

As many rounds as possible in 5 minutes of:
2 rope climbs
12 dumbbell push-ups
30 ft dumbbell front rack walking lunge (35/25 lb)

Rest 5 minutes between each AMRAP.

Rest day or make-up day