Quick runs and squat/press

In front of Stadium
20 rounds for time:
10sec sprint
5sec rest

Gym
Squat 3x5
Press 3x5

squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells

Predictibility

For time:
Run 1200 meters (2 laps)
63 Kettlebell swings, 1.5 pood (women 1 pood)
36 Pull-ups
Run 800 meters (2 laps)
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters (1 lap)
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Gym:
Press 3x5 (add 5 lbs to last workout)
Ring Dips 5 x max reps

Scaling options:

Pack:
For time:
Run 800 meters (2 laps)
45 Kettlebell swings, 1.0 pood
24 Pull-ups ( beginner or assisted okay)
Run 600 meters (1 lap)
21 Kettlebell swings, 1.0 pood
12 Pull-ups (beginner or assisted okay)
Run 200 meters (1 lap)
14 Kettlebell swings, 1.0 pood
6 Pull-ups (beginner or assisted okay)

Women - 20-25 pounds

Puppies:
3 rds
Run 200-400 (1 lap)
14 Kettlebell swings
6 Pull ups (beginner or assisted)

Joe should use 75lbs for press, Melissa uses 2 20lb dumbbells and finishes off with 15s.

Goodbye quads

As many rounds as possible in 16 minutes:
25 squats
1 spiral assent
26 lunges (13 each leg)
1 spiral decent on the other side

Gym:
3x5 Bench
3x5 Shoulder Press

Round is complete at bottom of spiral, then stop, do squats, and run back up the same way you ran down.

Weights for gym:
Joe 130 Bench, 70 Shoulder Press
Melissa 50, 15-20lb dumbbells
Jackie 60, 45
Ragen 70, 50
Maureen 70, 45

Results:
Joe - 4 rounds + 10 squats, 135 Bench (more next time), 75 Shoulder press (hold steady next time)
Melissa - 3rds, 50lb bench (increase), 3@20lb & 12@15lb dumbbells
Jackie - 3rds
Maureen - 3rds

Brian - 195lb 3x5 squats (increase)

1rm shoulder press

Gym: 1RM Shoulder press
Stadium: Max rounds of alternating stadium stairs

Results:
Brian 135lbs, 5.75rds
Melissa 45lbs, 5rds
Joe 95lbs, 6rds
Jackie 65, 4rds

All out sprints plus gym

Warm-up:
3 sets of 10-15 rep pushup, pullups, situps. Handstand practice. Light squats and box jumps but not too many in order to save your legs for...

Event:
4 x 300m ALL OUT SPRINTS… 5 min recoveries

Gym:
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)

Results:
Joe - 18:38, 115lb squats, 65lb press
Ragen - 20:32, 55lb, 45lb
Melissa - 20:17, 65lb, 15lb dumbbells