3 rounds for time of:
Row 1500 meters
54 Burpees staying in plank

Squat 5-5-5 reps
Press 5-5-5 reps
Deadlift 5-5-5 reps

You will complete three circuits today. Each circuit is given five minutes for max reps at each move. Each move is done for 60 seconds with 20 seconds between to switch, for a total of five minutes. Rest 2 minutes between circuits

Round 1:
Row
Press #45
Box Jumps
Pull-ups

Round 2:
Bike
Push-ups
Clean #45
Wallball

Round 3:
Run
Lunges
V Fold
Back extensions

3 rounds for time of:
Run 800 meters
25 Box Jumps
25 Situps

As many rounds as possible in 15 minutes of:
5 Deadlifts
10 Dumbbell Swings
15 Double unders, Jump rope

Getting some hangtime with the jump rope

16-15-14-13-…-3-2-1 reps for time of:
Pull-ups
Dips

Rebecca is a kipping machine

10 minutes as many rounds as possible of:
3 Wallball
3 Ball Slams
3 Ball Push-ups
3 Ball Cleans

While one partner completes the medicine ball circuit, the other partner holds an L. When the ball circuit is complete the partners switch and count their rounds.

Increase your skills in each of 4 formats:
Rings – L, skin the cat, inverted hang, muscle-up
High Bar – Pull-up, L, Turns, one-arm hang
Floor – Cartwheel, Front roll, handstand, break dance
Parallettes – L, handstand, straddle

Above are some recommended moves, try them and make up your own.

3 rounds for time of:
Run 800 meters
Row 800 meters
Jump Rope 180 turns

Complete as many clean & jerks as possible in 17 minutes with a partner.
Partner A does Clean and Jerks while Partner B either runs the alley or does 6 burpees.
When Partner B finishes, switch roles and continue.

Jessica Keeps the bar close to her body