Morning, at Crossfit Center Mass:
Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups

Morning, at Crossfit Center Mass:
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows

Morning, at Crossfit Center Mass:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-ups
135 pound Squat snatch

Morning, at The Ludus:
5 rounds;
Max reps, bodyweight bench press
Max reps, pull-ups
Rest 1 minute

Then;
Work up to 1 RM deadlift

Morning:
Run 6 miles

Afternoon:
Skill development, power clean

Morning, at The Ludus:
Run 1 mile
100x sit-ups
100x military press, 45#
100x squats, 45#

Afternoon:
5 rounds;
8-10x bent barbell rows

5 rounds;
10-13x shrugs

10 rounds;
Biceps

Morning, at The Ludus:
3 rounds;
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Morning:
"300"

Afternoon:
Maximum Effort Black Box
Bench press: 5-5-5-3-3-3

Then:
5 rounds;
Dumb bell press

4 rounds;
Triceps extensions, 15x
Dips, 10-13x

4 rounds;
Triceps extensions, 8-10x
Close grip push-ups

3 rounds;
Overhead Tri Extensions

Morning, at The Ludus:
Shoulder press: 3-3-3-3-3

Morning, at The Ludus:
Front squat, 3-3-3-3-3

5 rounds;
10x tire flips with jump
10x 30" box jumps

Afternoon:
4 rounds;
10x barbell bent rows, 95#
10x pull-ups

4 rounds
10x barbell bent rows, 95#
10x sumo deadlift hi-pull, 95#

2 rounds;
20x Floor wipers, 135#

3 rounds;
8x windshield wipers

Biceps, 8 sets