Rest day or make-up day

Workout

For time:
15 muscle-ups
800m run
15 muscle-ups

Workout

3 rounds for time of:
400m run
100 ft walking lunge

Workout

For load:

Every minute of the minute for 20 minutes of:
1 clean and jerk

Rest day or make-up day

Workout

3 rounds for time of:
500m row
50 wallballs (20/14 lb)

Workout

As many rounds as possible in 20 minutes of:
30 double unders
15 GHD sit-ups
1 legless rope climb

Workout

50-40-30-20-10 reps for time of:
Dumbbell snatch (50/35 lb)
Push-ups

Rest day or make-up day

Workout

For time:

3:00 dead hang*

Rest 2:00

2:00 handstand hold*

Rest 2:00

1:00 L-sit hold*

*Each time you break, complete 12/9 cals air bike.