Workout of the Day
Complete as many rounds and reps as possible in 15 minutes of:

15 medicine ball thrusters (20#/14)
15 walking lunge steps with medicine ball held overhead
15 handstand pushups
15 walking lunge steps with medicine ball held overhead
then
Max duration face-up plank hold on GHD pad

Workout of the Day
Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a pause for re-grip off the floor is a foul. No dumping. Use the same load for each set to validate that load as your score. Rest as needed between sets. Make as many attempts as desired. If you are unsuccessful at any of the three sets, adjust the load as needed and start over from the 15-rep set.
then
Max duration hip extension hold on GHD pad.

Workout of the Day
For time:
1/4 bodyweight sumo deadlift high-pull, 40 reps
100 push-ups
1/4 bodyweight sumo deadlift high-pull, 40 reps
then
Max reps @ 50% bodyweight of:

Hang squat clean

Workout of the Day
4 rounds for time:
400m run
15 overhead squats
15 pullups

L4 = 95#/65#; L3 = 75#/55#, L2 = 65#/45#; L1 = 45#/30# (2×15# dumbbells)

Workout of the Day
5k Meter Row

Workout of the Day (ProvFit & Non Nobis)
“Double Hanger” from the 2015 CrossFit Games

3 rounds for time of:
100 double-unders (masters)
or
70 double-unders (16-17 y.o. – 2015 CrossFit Games Rx)
or
50 double-unders (14-15 y.o, – 2015 CrossFit Games Rx)

7 hang power clean and jerks

(Teens 16-17 Rx at the 2015 CrossFit Games for the hang clean & jerks was 185#/115#, and 14-15 Rx was 135#/95#)

Level 5 = 2015 CrossFit Games Rx; Level 4 = 115#/75#; Level 3 = 95#/65#, Level 2 = 75#/55#, Level 1 = 55#/35#