10-9-8-7-6-5-4-3-2-1 of chest 2 bar pull ups, box jumps (30/24), KB swings (70/35); 10 min. bike/run/row

4 rds: run/row/bike 2 minutes, ball slams 1 minute (for max reps); 30 seconds between run/slams

 5 rds: 10 hang power cleans (155), 20 push ups (game-style) OR 4 rds: 300m row, 15 ring rows, 15 push ups

7 rds: 7 thrusters (135) OR DB split jerk, 7 burpees

makeup OR "McGhee" 30 minute AMRAP of Deadlift (275) x5, Push up x13, Box jump x9

run 800m then 3 rds of 60 DU, 30 KB swings (53, 35), 15 HSPU/ring dips; finish: 100 sit ups

2 person, Run 1600m then "Angie"

50 back squats (135/95), 40 pull ups, 30 shoulder to overhead (135/95), 20 burpees

4 rounds: Run/Row 400m, DB bear complex x8

buy in ?, 21-15-9 back Squat (225), KB swing (70), cash out ?

Run 2000m, 100 push ups, front plank 2 min; work for 3 min. rest 1 min intervals (break up the work however)

21-18-15-12-9-6-3 of: overhead weighted lunges, sit ups, ring dips

5 min. Run/bike/row, then 4 rds: 5 crossfitters, 15 pull ups, 25 ball tosses, then 5 min. Run/bike/row

 4 rounds of 400m Run then (5 C2B pull ups, 10 game-style push ups, 15 squat jumps)x2

15-12-9-6-3 of thrusters (95/65), burpees, hollowrocks

12 min AMRAP of 20 SDHP, 15 wall ball shots, 10 pull ups

Tabata Fun" push ups, sledge strikes, sit ups, row/bike

pick a suite from the queens - see whatcha get, 3 min. & GO! Cindy, Helen, Diane, Fran

3rds: Run/Row 400m, 21 goblet squats, 12 HSPU

12 min. AMRAP of 9 deadlifts, 15 sledge strikes, 9 burpees

12 min. AMRAP of 10 push press, 20 lunges, 30 DU; after-100 sit ups

 2 person, 20 min AMRAP of (a)-Run 200m and (b)-10 rotational ball slams, 10 ring rows, 10 rotational knees to elbows

6 rds: 3 front squats, run 200m, then 100 sit ups after the 6 rds

2 person, Run 1600m, 200 push ups, 180 sledge strikes, 160 KB swings; run=together, other is split 1 person working at a time, your choice as to how to split it all

 12 min. AMRAP of 10 DB push press, 10 ring rows, 10 lunges; after-10min. Run/Row/Bike

Deadlift 1-1-1-1-1 OR 15 min. AMRAP of Run 400m, 15 pull ups, 12 burpees

make-up OR "Daniel" 50 pull ups, Run 400m, 21 Thrusters, Run 800m, 21 Thrusters, Run 400m, 50 pull ups

back squat 5x2; 3 rounds of 30 KB swings, 30 sit ups, 30 walking lunges

2 person team, 20 min. AMRAP Run 200 m and Cindy; 1person runs while other completes Cindy as many times possible

Run 400m, 2 rds: 15 ring dips, 15 chin ups, 15 ball slams, then Run 400m, 2 rds: 15 ring dips, 15 chin ups, 15 ball slams, then Run 400m

15-12-9-6-3 Power Snatch (95/65), WB shots (20/10)

Front squat 5-5-3-3; 5 rounds of 10 HPC, 10 burpees

 Run 800m, 3 rounds: 7 dead hang pull ups, 7 ring pushups, 21 DB thrusters, then Run 800m

5 rounds: 10 deadlifts, 20 ball slams, 30 sit ups

7 rounds: 5 chin ups, 10 wallball shots, 15 KB swings, 20 doubleunders

back squat 3x2; 5 rounds of 12 DB walking lunges, 12 ring dips, 12 hollowrocks

for time: 50 pull ups, 1600m run, 25 Hang Power Snatch

 4 rounds of 400m Run, 15 Goblet Squats, 15 Chin ups

run 2 min, rest 1 min, run 2 min, rest 1 min, Russian swings 1 min, rest 1 min, run 2 min, rest 1 min, Russian swings 1 min, rest 1 min, run 2 min, rest 1 min, run 2 min (total distance & reps)

make up OR 12 min. AMRAP of: 15 WB shots, 20 DU, 15 push ups