"Hope"

3 rounds, one minute per station, rest one minute between rounds:
     Burpees
     75# Power snatch
     24" Box jump
     75# Thruster
     Chest-to-bar pull-ups
    
One rep = one point, score = total points - CF for Hope Scorecard
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Front squats 3-3-3-3-3
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"Michael"

3 rounds for time:
    800 meter run
    50 back extensions
    50 sit-ups


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Rest day

21-15-9 reps for time:

Hang squat clean, 50 lb dumbbells
Handstand Push-ups

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"Nancy"
  5 rounds for time of:
    Run 400 m
    15 Overhead Squats (Rx 95lbs)
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With a continuously running clock do one pull-up the first minute, two the second.... until you can complete all the required pull ups in the allotted time.

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