Rest day or make-up day

Workout

1 rep max deadlift

1 rep max bench press

Workout

For time:
Run, 1 mi
20 Muscle-ups

Workout

Complete as many rounds as possible in 8 mins of:
10 Kettlebell Swings, 53/35 lbs
1 Wall Walk

Rest day or make-up day

Workout

3 rounds for time of:
Run, 400 m
15 Hang Cleans, 115/80 lbs
10 Front Squats, 115/80 lbs
5 Thrusters, 115/80 lbs

Workout

For time:
Row, 1000 m
5 Rope Climbs
50 Box Jumps, 24/20 in
5 Rope Climbs
Bike, 2000 m
5 Rope Climbs
50 Burpees
5 Rope Climbs

Workout

Front Squat
5-5-4-4-3-3-2-2-1-1

Rest day or make-up day