CrossFit
For total reps:
Every 1:00 for 10:00
Even min: Handstand Push-up
Odd min: Toes to Bar
*start every round with 20 Double Unders
 
3 rounds for time:
400m Run
15 Burpee over the bar
10 Deadlift 225/155
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Competitor 1&2
Every 1:00 for 10:00
1 Snatch at 70%
 
Front Squat & Jerk
Build to a heavy set of 3
 
Every 1:00 for 10:00
1 Back Squat at 70%
 
For time:
50-40-30
Wall Ball Shot 20/14
Double under
Kettlebell Swing 53/35
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FitEssentials
No measure:
Every 1:00 for 8:00
Even min: :30 Plank Shoulder Taps
Odd min: :10-:30 Supinated Bar Hang
 
Partner Workout
4 rounds for reps + cals (each partner)
:30 Dual KB Deadlift 
:30 Burpee
1:00 Row for Cals 
(alternate rounds with a partner)
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Weightlifting
Snatch
80% 3×1
85% 2×1
(rest no longer than 2:00 between sets)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 5×3
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“Good judgment comes from experience, and a lot of that comes from bad judgment.” 
~Will Rogers