Weight Dip 3-3-1-1-1 Complete 3 Rounds Air Assault Bike, 21 calories Power Clean, 15  Hand Stand Push-Up, 9

Pull-up progression Find your best set of 3 Complete 5 Rounds As Many Rounds as Possible in 2 Minutes Double Unders, max unbroken Plank, 30 seconds Rest 2 minutes between rounds

Overhead Squat 5-5-5-3-3 Team Workout As Many Rounds As Possible in 15 Minutes A1: Row, 400 meters A2: Air squat, Jump touch

Opens workout 20.1 10 rounds for time of: • 8 ground-to-overheads • 10 bar-facing burpees

Opens workout 20.1 10 rounds for time of: • 8 ground-to-overheads • 10 bar-facing burpees

Skill: Rowing Complete 5 rounds  Row 90 seconds  Single Arm Dumb Bell High Knee March Left 60 seconds  Hollow Hold 30 seconds Air Dyne 90 seconds Single Arm Dumb Bell High Knee March Right 60 seconds Arch Hold 30 seconds

Weight Pull-up Fin a solid single for the day Complete 3 rounds  Dumb Bell S20, 28 reps unbroken Pull-ups, 9 

Front Squat 12 x 2 reps Complete 5 rounds  Kettlebell swings, 50 Sit-ups, 50

Press 3-3-2-1-1 Complete 5 Rounds As Many Rounds as Possible in  2 minutes Double Unders, 50  Hand Release Push-ups, 15  Rest 2 minutes between rounds

Team Workout As Many Rounds as Possible in 12 Minutes Athlete 1: 1 HandedFarmers Carry 100 meters,  left 1 Handed Farmers Carry 100 meters, right Athlete 2: Russian Swings: for reps