Workout

Superset, for load:

Bench press
5-5-5-5-5-5-5-5-5-5

Hang squat clean
5-5-5-5-5-5-5-5-5-5

Workout

For time:

1 mile run
30 bar muscle-ups
1 mile run

Workout

For load:

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

Rest day or make-up day

Workout

“Filthy 50”

For time:
50 box jumps (24/20 in)
50 jumping pull-ups
50 kettlebell swings (53/35 lb)
50 walking lunges
50 knees-to-elbows
50 push press (45/35 lb)
50 back extensions
50 wallballs (20/14 lb)
50 burpees
50 double-unders

Workout

Every minute on the minute for 15 minutes of:
5 deadlifts (225/155 lb)
7 burpees over-the-bar

Workout

9 rounds for time of:
5 shutle runs
10 handstand push-ups*

*Details:
Rounds 1-3: 4 in deficit
Rounds 4-6: 2 in deficit
Rounds 7-9: no deficit

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