12-minute AMRAP:
4 bar muscle-ups
24 alternating dumbbell snatches (50/35 lb.)

Open Gym

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Every 5 minutes for 25 minutes:
Run 400 meters

4 rounds for time:
400-meter run
40 walking lunges
20 pull-ups
20 burpees

Rest Day

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Read “‘Growing epidemic’: 24% of young adults in the U.S. may have prediabetes, CDC says” from The Seattle Times via CrossFit.com

7 rounds for time:
4 muscle-ups
100-ft. dumbbell farmers carry (70/50 lb.)

5 rounds for load:
8 back squats
2 overhead squats

3 rounds for time:
50-ft. handstand walk
10 L pull-ups
100 air squats

Rest Day

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Read “The Story of Breakfast: Part 1” from CrossFit.com

Open Gym

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For time:
Row 1,000 meters
30 toes-to-bars
Row 750 meters
20 toes-to-bars
Row 500 meters
10 toes-to-bars

21-15-9 reps for time:
Power cleans (95/65 lb.)
Front squats (95/65 lb.)
Toes-to-bars