Workout

9-15-21-15-9 reps for time of:

Box jumps (24/20 in)
Pull-ups

Rest day or make-up day

Workout

For load:

Snatch
3-3-2-2-1-1

Back squat
5-5-5

Workout

For time:

1 mile run

Then,

30 alternating dumbbell snatches (50/35 lb)
30 toes-to-bar
20 alternating dumbbell snatches
20 toes-to-bar
10 alternating dumbbell snatches
10 toes-to-bar

Workout

3 rounds for time, with a partner of:

200 double-unders*
1:00 synchro plank hold
16 synchro pull-ups
1:00 synchro plank hold
800m run, together
40 synchro sit-ups

*one athlete working at a time; split reps any way

Rest day or make-up day

Workout

As many rounds as possible in 23 minutes of:

5 shuttle runs (25 ft)
13 push-ups
31 air squats

Workout

For load:

Overhead walking lunge
6-6-6-6-6-6-6

Workout

For time:

12 bar muscle-ups
24 burpees
9 bar muscle-ups
18 burpees
6 bar muscle-ups
12 burpees
3 bar muscle-ups
6 burpees

Rest day or make-up day