Workout

For time:

30/24 cal bike
30 power snatches (75/55 lb)
30 GHD sit-ups
30 sumo deadlift high pulls
30 toes-to-bar
30 power cleans (75/55 lb)
30 GHD sit-ups
30/24 cal bike

Rest day or make-up day

Workout

“Fran”

21-15-9 reps for time of:
Thrusters (95/65 lb)
Pull-ups

Workout

6 rounds for time of:
8m handstand walk
4 strict muscle-ups
2 deadlifts (335/235 lb)

Workout

“Marguerita”

50 reps for time of:
Burpee + push-up + jumping jack + sit-up + handstand

Rest day or make-up day

Workout

50-40-30-20-10 reps for time of:
Goblet squats (53/35 lb)
Sit-ups

Workout

12-9-6-3 reps for time of:
Bar muscle-ups
Clean and jerks (185/125 lb)

Workout

For load:

Bench press
10-8-6-4-2

Rest day or make-up day

Workout

Open Workout 19.3

For time:
200 ft single-arm dumbbell overhead walking lunge (50/35 lb)
50 single dumbbell box step-ups (50/35 lb, 24/20 in)
50 strict handstand push-ups
200 ft handstand walk

Time cap: 10 minutes

Workout

For load:

Back squat
20-16-12-8-4

Workout

As many rounds as possible in 12 minutes of:
3 weighted pull-ups (25 lb)
6 dumbbell push-ups
9 dumbbell squats (25 lb)

Rest day or make-up day

Workout

For time:
50 medicine ball cleans (20/14 lb)
25 push jerks (155/105 lb)
50 medicine ball cleans

Workout

As many rounds as possible in 12 minutes of:
30 kettlebell swings (70/53 lb)
12 shuttle runs (25 ft)
25 kettlebell swings
10 shuttle runs
20 kettlebell swings
8 shuttle runs
15 kettlebell swings
6 shuttle runs
10 kettlebell swings
4 shuttle runs
5 kettlebell swings
2 shuttle runs

Workout

5 rounds, each for time of:
10 bench press (bodyweight)
2 rope climbs
10/8 calorie air bike

Rest day or make-up day

Workout

For load:

Squat clean
10-8-6-4-2

Workout

For load:

50ft sled push
1-1-1-1-1

50ft backwards sled drag
1-1-1-1-1

Workout

With a partner, as many rounds as possible in 20 minutes of:

15 box jumps (24/20 in)
10 push press (115/75 lb)
5 knees-to-elbows

Rest day or make-up day

Workout

For load:

Deadlift
10-8-6-4-2

Workout

For time:
30 strict pull-ups
60 push-ups
90 air squats
-- then --
2 rounds of:
15 strict pull-ups
30 push-ups
45 air squats
-- then --
3 rounds of:
10 strict pull-ups
20 push-ups
30 air squats

Workout

3 rounds for time of:

21 hang squat snatches (75/55 lb)
500m row
Plank hold*

*Hold plank for the time it took to row 500m

Rest day or make-up day

Workout

Each set for load:

Back squat
10-8-6-4-2

Workout

10 rounds, each for time of:
100m run

Rest as needed between efforts

Workout

20 minutes, for quality:
Handstand practice

Then,

21-15 -9 reps for time of:
Dumbbell shoulder-to-overhead (50/35 lb)
Toes-to-bar

Rest day or make-up day