4-station rotation: rowing, burpees, goblet squats, and pushpress

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Check out BB in what I call "Beast Mode."  (Don't miss her last rep!)

MetCon:  Rotating 3 rounds through these four 45-second stations for max calories/reps, with 15 seconds transition time between movements. . . 

   - Rowing

   - Burpees

   - Goblet squats

   - Pushpress

Deadlift + Burpees

Practice:  Hang Powercleans, 3x5 (at the end of today's warmup)

Strength training:  3x5's (veterans), 3x8's (newer group)

MetCon:  5 rounds of . . .

• 8x Deadlift (1/2 of current working load)
• 8x Burpees