Every 5 minutes for 15 minutes:
35 front squats (115/75 lb.)
200-meter run
60 double-unders

40-30-20-10 reps: 
Unbroken pull-ups
100-foot handstand welk

Rest Day

____________

Read "Doctor: Your Child Doesn't Need Sugar" from the CrossFit Journal

10-9-8-7-6-5-4-3-2-1 reps: 
Deadlift (1 1/2 body weight)
Bench press (body weight)
Clean (3/4 body weight)

For time: 
20 wall-ball shots (20/14 lb.)
25 overhead squats (135/95 lb.)
25 wall-ball shots
20 overhead squats
30 wall-ball shots
15 overhead squats

3 rounds:
3 hang squat cleans (185/125 lb.)
Max set power cleans

Rest 5 minutes

In 5 minutes, find your heaviest 3-rep power clean

Rest Day

____________

Read "Will Bardenwerper: Writing for Time" from the CrossFit Journal

5 minutes: power snatches (115/75 lb.)
4 minutes: shuttle runs (20 meters)
3 minutes: power snatches
2 minutes: shuttle runs
1 minute: power snatches

Score is total number of power snatches + total number of 20-meter shuttle runs. 

20-minute AMRAP: 
15 back squats (95/65 lb.)
12 burpees
9 kettlebell shoulder-to-overheads, each side (15/12 kg)

____________

Join Keith and Sarah at West End Tap Room & Kitchen at 7:30 p.m. to wish them the best as they embark on a new adventure in Mount Shasta! 

Jackie
For time: 
Row 1,000 meters
50 thrusters (45/35 lb.)
30 pull-ups