Shoulder Press 5x3

GHD Wall ball and 2-fer-1 Wallballs

Weighted pull-ups 1-1-1-1-1-1-1 reps

Deadlifts and OHS's

Angie

30 185# C & J

5 rounds of 15 weighted lunges and 30 DUs

Climb,pu,su 4rds

Descending rowing and wall balls

The Seven

Split Snatch 2x7

Tabata 115# HPC/PP

HELEN

15DHPU/20BP/15SHP 3 rounds

Manion

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Run 800mx3 2min rest

Holleyman

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

CrossFit Total

Chipper

Muscle Up High Box Jump

30 Rounds row/rest

Tully

Power Cleans 1-1-1-1-1-1-1

15 thrusters, run 200, 20 T, run 400, 30 T, run 800M

5 Rounds of Deadlifts & Burpees

Heavy over head lunges K2E 5 rounds

Snatch Balance 1-1-1-1-1-1

15 minute AMRAP: KBS, BJ's & RD's

10 Kettlebell swings, 2 pood
10 Box jumps, 24" box
10 Ring dips

Wall balls, Pull-ups and Double-unders

3 rounds row 500M run 400M