30-minute AMRAP: 
Run 800 meters
10 strict pull-ups
20 V-ups
1,000-meter row
20 burpees
10 kettlebell snatches (5 each arm)

20-rep back squat

Masters Online Qualifier Event 3 - Women's 40-44 Age Group
21-15-9 reps for time: 
Shoulder-to-overheads (95 lb.)
Chest-to-bar pull-ups

Masters Online Qualifier Event 4 - Women's 40-44 Age Group
2 rounds for time: 
10 deadlifts (225 lb.)
20 deficit handstand push-ups (3-in. deficit)
30 front squats (65 lb.)

Rest Day

____________

Read "Master the Kipping Muscle-up" from the CrossFit Journal

Masters Online Qualifier Event 1 - Women's 40-44 Age Group
For time: 
100 dumbbell snatches (35 lb.)
80-calorie row
60 burpees
40 muscle-ups

*20-minute time cap

Masters Online Qualifier Event 2 - Women's 40-44 Age Group
In 4 minutes, complete as many reps as possible: 
25 toes-to-bars
50 double-unders
15 squat cleans (85 lb.)

If completed before 4 minutes, add 4 minutes to the clock and complete: 
25 toes-to-bars
50 double unders
13 squat cleans (115 lb.)

If completed before 8 minutes, add 4 minutes to the clock and complete: 
25 toes-to-bars
50 double-unders
11 squat cleans (145 lb.)

If completed before 12 minutes, add 4 minutes to the clock and complete: 
25 toes-to-bars
50 double-unders
9 squat cleans (175 lb.)

If completed before 16 minutes, add 4 minutes to the clock and complete: 
25 toes-to-bars
50 double-unders
7 squat cleans (205 lb.)
*Stop at 20 minutes

5 rounds for load: 
2 power snatches + overhead squats

For time: 
20-calorie bike
30 kettlebell swings
20-calorie bike
30 wall-ball shots
20-calorie bike
30 GHD sit-ups
20-calorie bike
30 pull-ups

Rest Day

____________

Watch "David McMullan: CrossFit Is Triumph," the 3rd place video in CrossFit's video contest

20-minute AMRAP: 
400-meter run
3 strict handstand push-ups
5 kipping handstand push-ups
7 push-ups

20-rep back squat 

Amanda
9-7-5
Muscle-ups
Squat snatches (135/95 lb.)