Main – CrossFit

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work

Deadlift (5 @ 60,70 5+ @ 80%)

Metcon (AMRAP – Rounds and Reps)

10 min;

6 HSPU

12 deads 135/85

18 pistols alternating

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

Wave the load up as reps go down. Try to increase second go round.

B.

As many rounds and reps as possible in 15 minutes of:

30 Weighted DB Box Step-ups

30 Kettlebell Swings

30 DB Push Press