Max-height box jump

Then,

Every 90 seconds for 10 rounds: 
1 squat clean + 2 front squats 

3 rounds for time: 
400-meter run
​​​​​​​25 push presses (95/65 lb.)

2 rounds for total reps, 2 minutes at each station:
Sled push
Tire flips
Kettlebell hold (70/53 lb.) 

Rest Day

____________

Read "Violence or Disease: What's Killing Americans?" from the CrossFit Journal 

20-minute AMReps: 
200-meter run
1 round of Cindy or Mary
200-meter run
2 rounds of Cindy or Mary
200-meter run
3 rounds of Cindy or Mary
​​​​​​​*Continue this pattern for 20 mintues

Establish 15 seconds of:
Max double-unders 
Max thrusters (95/65 lb.)
*Athletes with a sub 3-minute Fran will use 115/80 lb.

Using your personal results, every minute until failure:
X reps double-unders
X reps thrusters (95/65 lb.) 

2 rounds for time: 
10 muscle-ups
10 snatches (185/125 lb.)
10 bar muscle-ups
10 squat cleans
​​​​​​​10 jerks

Rest Day

____________

Watch "CrossFit Helps Speed Racer Walk Again" from the CrossFit Journal

The Ghost
6 rounds, 1 minute per station: 
Row for calories
Burpees
Double-unders
​​​​​​​Rest 1 minute

Back squat 5-5-5-5-5
30-second L-sit hold
*Superset