Workout

For time:
30 Bike Erg Calories
30 Dumbbell Front Squats, 50/35 lbs
20 Row Calories
20 Dumbbell Front Squats, 50/35 lbs
10 Ski Ergs
10 Dumbbell Front Squats, 50/35 lbs

Workout

As many reps as possible in 9 mins of:
1 Shuttle Run
1 D-Ball Over Shoulder, 100/70 lbs
2 Shuttle Runs
2 D-Ball Over Shoulders, 100/70 lbs
3 Shuttle Runs
3 D-Ball Over Shoulders, 100/70 lbs
4 Shuttle Runs
4 D-Ball Over Shoulders, 100/70 lbs
…continue adding one rep to each movement until time runs out

Workout

5 sets for load
1 power snatch
1 hang power snatch
3 overhead squats

Rest day or make-up day

4 rounds for time of:
25 Burpee Pull-ups
Rest 2 mins

Workout

3 rounds for time of:
Run, 400 m
30 Lunges
30 GHD Sit-ups

Workout

Every 1 min for 20 mins do:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load

Rest day or make-up day

Workout

3 rounds for calories of:
max rep Air Bike Calories, 1 min
Rest As Needed

Workout

18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Handstand Push-up