Front squat 2-2-2-2-2-2

Rest Day

____________

Watch "Footwork: Snatch Lands and Snatch Drops" from the CrossFit Specialty Course: Weightlifting

3 rounds for time: 
7 thrusters (165/110 lb.)
15 muscle-ups
10 power snatches (165/110 lb.) 

Beat Zhou's time of 15:05

Tabata deadlift (50% of 1RM)
Rest 2 minutes
Tabata push-up

In teams of 3:
80-60-50-40-30 reps: 
Wall-ball shots
Toes-to-bars

One athlete works at a time and each team will have a heavy object. 
Athlete 1 works, Athlete 2 holds the heavy object, Athlete 3 holds static squat or plank

Rest Day

____________

Read "Happy to be Last and Alive" from the CrossFit Journal

For time: 
50 pull-ups
50-calories Assault bike
10 rope climbs
1,300-meter run

21-15-9 reps: 
Wall-ball shots
Sumo deadlift high pulls
Box jumps
Push presses
Row (calories)

For time: 
7 overhead squats
21 kettlebell swings
6 overhead squats
18 kettlebell swings
5 overhead squats
15 kettlebell swings
4 overhead squats
12 kettlebell swings
3 overhead squats
9 kettlebell swings
2 overhead squats
6 kettlebell swings
1 overhead squat
3 kettlebell swings

Rest Day

____________

Watch "Brian Riley: Learning to Walk Again" from the CrossFit Journal