Back squat 3-3-3-3-3

Rest Day 

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Read "CrossFit Lifeguard: Anthony Kemp" from the CrossFit Journal

5 rounds, each for time: 
10 snatches (135/95 lb.)
30-calorie row

5 rounds for time: 
10 deadlifts (315/205 lb.)
10 dips (with a depth check)

For 20 minutes: 
1 clean
1 front squat
1 jerk
*At 85% of your 1RM

Rest Day

____________

Read "Eggucation" from the CrossFit Journal

14-minute AMRAP: 
10 handstand push-ups
20 pistols
40 double-unders 

15-12-9-6-3 reps: 
Muscle-ups
Snatches (135/95 lb.)

3 rounds for time: 
10 clean and jerks (155/105 lb.)
30-calorie bike
Rest 3 minutes 

Rest Day

____________

Read "Live to Lift Well" from the CrossFit Journal