3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

20 minutes of scale practice and stretching.

Run 5,000 meters

Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

Mr. Joshua

5 rounds for time of:

Run 400 meters
30 GHD sit-ups
15 deadlifts

♀ 165 lb. ♂ 250 lb.

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

3 rounds for time of:

750-m row
L-sit for same time as row