Workout

As many rounds as possible in 20 minutes of:

25 ft walking lunge
25 ft bear crawl
1 rope climb

Rest day or make-up day

Workout

“Fight Gone Bad”

3 rounds for total reps of:

1:00 wall balls (20/14 lb)
1:00 sumo deadlift high-pulls (75/55 lb)
1:00 box jumps (20 in)
1:00 push press (75/55 lb)
1:00 calorie row
1:00 rest

Workout

As many reps as possible in 7 minutes of:

Clean and jerk (1 x bodyweight)

Workout

For time:

5k run

Rest day or make-up day

Workout

Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps

Attempt to increase on each lift

Workout

5 rounds for time of:

4 snatches (0.5 x bodyweight)
4 overhead squats
4 overhead walking lunges
20 GHD sit-ups

Workout

5 rounds for time of:

200m farmers carry (72/53 lb)
20 box step-ups (20/15 in)

Rest day or make-up day