10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds

–

Zack

5  3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up

–

Open Gym / Yoga

–

Eric

*3 rounds for time* 
30 box jumps 
400m double KB carry (35/25)

–

Heath

A. 
Teams of 3 
*25 min, as many rounds as possible* 
40 pull ups 
50 burpees 
60 front squats

B. 
Teams of 3 
*for time* 
15 rope climbs

–

Amanda

A.

Split Jerk 1-1-1-1-1

B.
*3 rounds for time* 
10 Shoulder to Overhead (155/105) 
50 Double Unders

–

Barb

A. 
Deficit deadlift 5-5-5-5-5

B. 
*4 rounds for time* 
25 calorie row 
25 burpees

–

*6 rounds for time* 
400m run
Rest 4 minutes between

–

A. 
Build up to heavy weight on squat clean

Open Gym/ Yoga

–

Heather