20-minute AMRAP:
400-meter run
10 clean and jerks (155/105 lb.)
2 rope climbs

Rest Day

____________

Read "Why Men and Women are Always Equal in CrossFit" from the CrossFit Journal

5 rounds for time: 
20 pull-ups
​​​​​​​50-foot handstand walk

Front-rack walking lunge
8-8-8-8-8

For time: 
​​​​​​​Bike 50 calories

Snatch balance
2-2-2-2-2

Snatch
1-1-1-1-1

Rest Day

____________

Read "Reporter's Notebook: CrossFit in Prison" from the CrossFit Journal

12-9-6 reps: 
Deadlifts (315/215 lb.)
​​​​​​​Muscle-ups 

Every 4 minutes for 16 minutes:
​​​​​​​Run 400 meters
30 kettlebell swings (53/35 lb.)
*Each round is for time

3 rounds for time: 
15-calorie row
15 front squats (155/105 lb.)
​​​​​​​15 ring push-ups

Rest Day

____________

Watch "Gary Taubes: 'You Have to Get Rid of the Sugar and Crap Carbs'" from the CrossFit Journal