Shoulder press: build to heavy single - 12 minutes
8-5-3-1-1-F-F @ 35-55-75-85-95-100-100

Then max ascending ladders (1-3) in 8 minutes of:
ring dips
strict chinups
handstand pushups
3 ladders + 3 reps

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

6 rounds of:
200m run
30 seconds rest

Then 50-40-30-20-10 abmat situps w/ 30 seconds rest

3 rounds of:
3 push press @ 105 lbs + 10 sec rest
max ring dip (w/small band) + 90 sec rest (10-8-8)
max strict chinups + 10 sec rest (5-4-4)
max hspu + 90 sec rest (5-5-5)

Then 3 rounds of:
30 seconds max box jump (20")
90 seconds rest
25-28-27

Back squat 10-5-3-3-2 @ 45-135-155-175-205

Deadlift 10-5-3-3-3 @ 45-135-185-205-225

10 rounds of:
5 kipping pullups
10 pushups (last 5 rounds did knees pushups)
15 squats

3 rounds of:

300m run
100m jog
200m sprint
45 second plank
200m sprint
45 second plank
3 min rest

3 rounds for time:
15 push press @ 65lb
15 ctb pullups (medium band)
400m run

Track!

200m sprint
rest 60s
300m run
rest 75s
400m run
rest 90s
400m run
rest 90s
300m run
rest 75s
200m sprint
rest 60s

4x twice up the stairs, skipping a step

3 rounds of:
20 seconds push press @ 65lb
20 seconds pullups
rest 2:30
12/8 - 13/7 - 14/9

Then 3 rounds of:
40 seconds burpees
rest 2:30
14-14-14

Then max ladders in 5 minutes (1-3):
toe-to-bar
hspu
3 ladders + 1 ttb

Squat clean: build to a heavy single - 12 minutes
3-2-1-1-1-1 @ 85-115-125-135-145-150(PR!)

Then 7 minute AMRAP:
3 push press @ 65lb
3 ctb pullups
3 box jumps (24")
6 push press @ 65lb
6 ctb pullups
6 box jump (24")
9 push press @ 65lb
9 ctb pullups
9 box jump (24")
12 push press @ 65lb
12 ctb pullups

Warmup:
500m row (2:07)
10 squats
50 jumprope
some handstands and stuff

for time:
800m run (3:27)

rest 5 minutes

Then Annie:
For time:
50-40-30-20-10
double unders
situps
6:51 -- situps were damn slow tonight.

Warmup:
400m run

3 rounds of:
2 Turkish getups per side (12kg)
5 1.25 goblet squats (squat, then at the bottom come up a quarter, bounce back down and bounce out of the bottom) (12kg)
5 strict pullups
5 one-legged glute bridges per side


Workout:
10 minute AMRAP of:
10 kb swing (16kg) (American)
10 wall balls (14lb)
10 burpees

4 rounds + 15 reps