Front Squat 3-3-3-3-3-3-3

Three rounds for time of:

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

"Nasty Girls"

Three rounds for time of:
Squats 50 reps
Muscle ups 7 reps
135 lb Hang Cleans 10 reps

Rest day

Push Jerk 5-5-5-5-5

For time:
Deck of Cards work out

Diamonds-Pull-ups
Hearts-Push-ups
Spades-Sit-ups
Clubs-Squats
Jokers- 1 mile run

Face cards equal ten reps.  Aces are twenty.

Shuffle deck and start flipping cards.  Do the required number of reps for the corresponding exercise then flip the next card.  Try to complete the whole deck in under one hour.

Back Squat 5-5-5-5-5