Workout

For time:

30 muscle-ups

Workout

For load:

Choose a lift
7-7-7-7-7

Rest day or make-up day

Workout

5 rounds, each for time of:

50 ft backward sled drag
4 front squats (205/145 lb)
20 GHD sit-ups

Rest as needed between rounds

Workout

Every 4 minutes for 20 minutes of:

20/15 cal bike erg
10 push press (155/105 lb)

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