Workout

Tabata Ball Slam, 30/20 lbs
Rest 1 min
Tabata Seated Shoulder Press, 45/35 lbs
Rest 1 min
Tabata Bike Erg Calorie
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Jumping Pull-up

Rest day or make-up day

For time:
2 Bar Muscle-ups
2 Back Squats, 225/155 lbs
4 Bar Muscle-ups
4 Back Squats, 225/155 lbs
6 Bar Muscle-ups
6 Back Squats, 225/155 lbs
8 Bar Muscle-ups
8 Back Squats, 225/155 lbs
6 Bar Muscle-ups
6 Back Squats, 225/155 lbs
4 Bar Muscle-ups
4 Back Squats, 225/155 lbs
2 Bar Muscle-ups
2 Back Squats, 225/155 lbs

Workout

For time:
Bike Erg, 4000 m
Row, 2000 m
Run, 1600 m

Workout

Every 1:00 for 10:00
1 power snatch

12-9-7 reps, for time of:
Power Snatch, 135/95 lbs
Burpee Box Jump Over, 24/20 in

Rest day or make-up day

Workout

3 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53 lbs
30 Pull-ups

Workout

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

Workout

4 rounds for time of:
100 Double Unders
50 Air Squats

Rest day or make-up day