For time:
Row 2,000 (guys)/1,600 (girls) meters 
Every 2 minutes starting at 0:00: 30 double unders 
*30 second cap on jump rope

“DT”
5 rounds for time of:
12 deadlifts
9 hang power cleans 
6 shoulder to overhead

Rx weight is 155/105. First round should be able to be accomplished unbroken.

A
:30s plank
:30s rest 
:30s bottom of squat 
:30s rest
3 rounds

B
125 burpees for time

Sprint 100 meters at:
0:00, 2:00, 3:50, 5:30, 7:00, 8:20, 9:30, 10:30, 11:20, 12:00, 12:30

No score. All out sprints. Rest decreases by 10 seconds each time. Can be done on the street or parking lot as 50/50. Stopwatch needed. Please be careful on the first couple runs, hamstrings may be a little tight from a long winter.

B
Accumulate 30 toes through rings, not for time.

box jump
jumping pull-ups
KBS 35/25
lunges 
knees to elbows
push press 45/35
hip extension
wall ball
burpee
double-unders
50 reps of each movement or 30 to scale

A.
2 squat cleans EMOM 6 – building
B.
7 double DB summo deadlift high pull
8 DB thrusters
9 squat thrust (burpee without going to ground)
AMRAP 3 minutes
rest one minute
5 rounds
Notes: no RX weight think 45/30

A.
press 3 X 8
push press 3 X 6
B.
Rowing Helen 
row 500m
21 KBS 35/25
12 pull-ups
3 rounds

A.
partner workout 
RJ
each partner must complete 1 mile, 800m, and 400m run.
One person working at a time, any order.
**Ideally each team has a fast runner and a not so fast runner as partners. 
B.
Plank variations
:30 front
:30 side
:30 side
:30 back
3 rounds

A.
back squat warm up to and complete one moderately heavy 20 rep set.
B.
12 wall ball
15 sit-ups
AMRAP 10 minutes

Open Gym / Yoga