WOD

Crossfit:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Gym Jones:

Workout:
10 minute Row @ easy pace
Then:
Technical work on Overhead Squat
Then:
Work up to Clean 1RM
Then:
3x3 Clean @ 70% 1RM
Then:
3x10 KB “Spike” Swing
3x5 KB Swing
Then:
“Unworthy”:
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
Cool Down with TGU