Going Heavy

7 rounds of:

5 back squats (225 lbs, girls go heavy)
5 thrusters (135, girls go heavy)
5 muscle ups (10 pull-ups, 10 dips)

Shoulder Shredder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

Push Press 95#
Overhead Squat
HSPU

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SEVENS

5 rounds:

7 Pullups
7 Thruster (65/95)
7 Ring Dips/14 Dips
7 Burpees

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K2

10 Rounds:

200M Run
10 Clean & Jerk
25 Sit Ups
10 Strict Pull Ups

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Minutes

4 min. each station:
1 min work, 1 min rest, 1 min work, 1 min rest

Squat Jumps
Deadlift (65#/95#)
Ball Slam
Push Ups
Pull Ups
Burpees

Count total number of reps!