Front squat 3-3-3-3-3 reps

"Joshie"
Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

21/18/15/12/9/6/3for time of:

Squats

L Pullups

Knees to elbows

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

400 meter Walking lunge

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

"300"for time:
25 pull ups
50 squats
50 Dead lifts 135 lbs
50 KB swings 1.5 pood
50 Knees to elbows
25 pull ups

Complete as many rounds as possible in twenty minutes of:

25 Burpees

Body weight back squat, 15 reps

For time:

21 Handstand push-ups

400 meter Run

21 Weighted pull-ups

15 Handstand push-ups

400 meter Run

15 Weighted Pull-ups

9 Handstand Push-ups

400 meter Run

9 Weighted Pull-ups

Deadlift 1-1-1-1-1-1-1 reps

50 Flutterkicks

50 Situps

Run 400m

100 Flutterkicks

100 Situps

Run 400m

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

As many rounds as possible in 20 minutes:

10 False grip ring pullups(rings to chest)

10 Ring dips (go as deep as possible)

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Clean and Jerk 1-1-1-1-1-1-1 reps

Chelsea

Each min on the minute for 30 minutes

5 Pullups

10 Pushups

15 Squats

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Run 5 K

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

For time:

100 squats

25 Situps

100 squats

25 situps

100 squats

25 Knees to elbows

100 squats

25 Handstand pushups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Ten rounds for time of:

10 Pullups

20 Pushups

30 Squats

Five rounds for time of:

95 pound Snatch, 3 reps

95 pound Overhead squat, 15 reps

Run 400 meters

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.