Sumo deadlifts 8 sets of 3

Floor Wipers 8 sets of 5 

Field Trip

10 rounds for time:  Climb the terraced steps, stop at the plateau and perform push ups to failure, sprint up the grass hill.

Push ups are perfomed in time with an electronic metronome set at 80 beeps per minute.  2 beeps= 1 complete rep. Once you can no longer stay with the beep, you terminate the set and begin running up the hill. Post total push ups in addition to time. 

Shoulder Press 3,3,3,3,3,3,3,3 (8)  Start with 80% 1RM go up from there

Pull Ups 5,5,5,5,5,5,5,5 (8)  pick the most difficult variation you can do and make this set as difficult as possible. Kip only as a last resort.

Stepping up with Karen

150 20# Wall Ball Step Ups to 10 foot target for time. 

Low-bar back squats  3,3,3,3,3,3,3,3 (8 sets of 3)

Bodyweight Rows using the rings 8 sets of 5