Deadlift

6x2 (80%)

Then,

“Jackie”

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps 30 Pull-ups

Back Squat
5x3 (85%)

Then,

Muscle Up Practice

Then,

30-20-10
Goblet Squats (12/20)
Box Jumps
Sit ups

Bent over rows

5x3 (80% first set)

Then,

Handstand practice

Then,

21-15-9

Hang power cleans (25/40)

Barbell roll outs

400m run

Strict Press
5x4 (70%)

Then,

AMRAP 16min

5 Ring dips
20 Air Squats 
200m run

Overhead Squat

5x4 (85%)

Then,

"Speed Dating"

5 minutes of Cindy

Rest 2 minutes

5 minutes of Annie

Rest 2 minutes

5 minutes of Karen

Four Rounds for Time

1000m run

30 Pull Ups

30 HR Push Ups

Hang Power Clean
6x3 (70%)

Then,

Kettlebell Long Cycle

Attempt a GSU Ranking of your choice. 

Deadlift 
5x3 (85-90%)

Then, 

"Thursday Circuit"
 
2 minutes at each station, 20 seconds on, 10 resting
 
1. Push ups for reps
2. Airdyne for calories
3. Double Kettlebell Push Press for reps (12/20)
4. Sit Ups for reps
5. Double Unders for reps
6. Push ups for reps
7. Row for calories
8. Double Kettlebell Push Press for reps (12/20)
9. Sit Ups for reps
10. Double Unders for reps

Back Squat

5x5 (80%)

"Karen on the Run"

50 Wall Balls (14/20lbs)

200m run

40 Wall Balls (14/20lbs)

200m run

30 Wall Balls (14/20lbs)

200m run

20 Wall Balls (14/20lbs)

200m run

10 Wall Balls (14/20lbs)

Cash in:

2 attempts at 500m row

Push Press

6x4 (70%)

Bear Complex