Cap: 20 minutes
25 Pull-ups
25 Push-ups
25 Burpees
25 Sumo Deadlift High-pulls

** Per Kara**
Must do skills in this order but can break up the reps/rounds.

I finished the following:
6 rounds
10 Pull-ups (rounds 1-2 kip, rounds 3-6 blue band)
10 Push-ups (from feet)
10 Burpees
10 Sumo Deadlift High-pulls (30lb kettlebell)

For Time:
50-40-30-20-10 Double-unders <--> 30-25-20-15-10
25-20-15-10-5 Knees-to-Elbows

Shoulder Press 5-5-5-5-5
[75-95-95-105-110x4]

Row 2000m

Cap: 30 minutes
50 Box Jumps
50 Pull Ups
50 Kettlebell Swings
50 Overhead Lunges with Medicine Ball
50 Toes to Bar
50 Push Press
50 Supermans
50 Wall Balls
50 Burpees
50 Double Unders

** Per Kara**
Must do each set of 50 Total but can break up the order of the skills.

I finished the following:
50 Box Jumps (16 inch)
50 Kettlebell Swings (30 lb)
50 Overhead Lunges with Medicine Ball (10 lb)
50 Toes to Bar
50 Push Press (45lb)
50 Supermans
50 Burpees

(did not get to Pull Ups, Wall Balls or Double Unders)

Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.

If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.

Keep the rest between cycle effort and bench-press constant for each couplet.

3 position Snatch - hip, mid thigh, just above knee - got to 135. I could have definitely done more - but I was in my garage, with no floor mats

3 position Clean - same locations as above - 205/225?

Deadlift with straps - worked up, got 11 reps @ 275, 3x8 @ 225

DU Practice - by 5's up to 40, stopped

Tuck Jumps & Jumping Jacks - 5 rounds, 5/20reps

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2xHigh Jump Circle Runs
4xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2)
High Jump Approach Work (7-step) and a few Fosbury Flop Takeoffs
Long Jump Approach Work (14-step) and a few Takeoffs (foot landing)
Gymnastics (Glide Kips, Pull-overs)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)