10 rounds for time of:
5 back squats
3 pull-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today’s workout involves a challenging load on the back squat, combined with a gymnastics movement.  The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The Pull-up goal is for 3 reps to be completed consecutively.

Stimulus and Strategy:
Today’s workout is a bit of a sprint. Expect your midline to be taxed and then force you to move a moderate load while under fatigue. Push for unbroken sets on the GHD and move quickly with the descending rep scheme. As for the barbell, aim to complete the snatches in 3 sets or fewer each round. Try not to stare at the barbell for too long. Get your hands back on it and go.

Intermediate option:
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches

♀ 75-lb barbell
♂ 115-lb barbell

Stimulus and Strategy:
Today’s workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.

Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run

500-meter row

then

3 rounds for time of:

10 PVC Snatches

10 GHD Back Extensions
10 DB Shoulder Press

WOD

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

Stimulus and Strategy:
Today’s workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Deadlifts

Front Squats

Mile run

Assault Bike

Hang Power Cleans

Wall Ball Shots

Burpees

Pull Ups

Squat Clean,

Ring Dips