27-21-15-9 reps: 
Deadlift
Handstand push-up

For time: 
100 double-unders
3 legless rope climbs
1-mile bike
30 pull-ups
800-meter run
30 wall-ball shots

Rest Day

____________

Read "Tim Noakes: Nutritional Fascism and the 'Twitter Trial'" from the CrossFit Journal

Tabata double-unders
Rest 1 minute
Tabata power snatches (95/65 lb.)
Rest 1 minute
Tabata Assault bike
Rest 1 minute
Tabata toes-to-bars

For time: 
Run 200 meters
10 clean and jerks (165/115 lb.)
Run 200 meters
8 clean and jerks
Run 200 meters
6 clean and jerks
Run 200 meters
4 clean and jerks
Run 200 meters
2 clean and jerks 

12-minute AMRAP: 
5 strict pull-ups
10 dumbbell walking lunge steps (35/35 lb.)

____________

Good luck to Nikki as she embarks on a new adventure to Israel! She'll be gone until June and we'll miss seeing her smiling face around. 

Rest Day

____________

Watch "The Hollow Rock" from CrossFit.com

5 rounds for time: 
7 bar muscle-ups
7 front squats (185/125 lb.)
400-meter run 

Rainy Day Option
10 rounds for load: 
3 weighted pull-ups
3 deadlifts

15-minute AMRAP: 
10 hang power cleans (135/95 lb.)
10 knees-to-elbows
10 thrusters (135/95 lb.)

3 rounds, 2 minutes at each station*: 
Double-unders
Row
Box jumps
Assault bike

*Work for 30 seconds, rest for 30 seconds at each station