Monday

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Tuesday

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Wednesday

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday

 

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

Friday

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups