Workout

Part 1:

Tabata squats

Part 2:

Max set muscle-ups

Workout

3 rounds for time of:

400m run
21 toes-to-bar
12 deadlifts (225/155 lb)

Rest day or make-up day

Workout

Complete as many rounds as possible in 14 mins of:

7 shuttle runs (25 ft)
7/5 strict pull-ups
100 ft farmer carry (53/35 lbs)
7 burpee-over-kettlebell

Workout

For time:

15 inverted burpees
40 GHD sit-ups
40 kettlebell swings (choose load)
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees

Workout

15-12-9 reps for time of:

Power cleans (135/95 lb)
Front squats
Push jerks

Rest day or make-up day

Workout

For load:

Deadlift
5-5-5-5-5

Workout

As many rounds as possible in 16 minutes of:

40 double-unders
20 push-ups
0:10 front scale (R)
0:10 front scale (L)
40 double-unders
40 air squats
0:10 back scale (R)
0:10 back scale (L)

Workout

3 rounds, each for time, going every 7 minutes of:

15 pull-ups
1:00 dead hang
15 thrusters (95/65 lb)
1:00 overhead hold