Goal should be to hit ~90% for that last single. If you’re feeling it, go for it.
For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull Ups
Time cap: 15 mins
Build to a 3 rep. Must be consecutive not TnG
AMRAP x 15
15 Wall Balls
10 Pull Ups
5 Snatches
For Time:
1 Mile Run
Time cap: 15 min
For Total Machine Cals:
8 Rounds
1:00 work/1:00 rest
Build to ~75% and complete 3 sets of 5 at that weight.
Does not have to be TnG.
For Time
Buy In: 16 OAA Devil Presses
-into-
3 Rounds
16/12 AB Cals
14 OAA DB Snatches
12 T2B
-into-
Buy Out: 16 OAA Devil Presses
Time cap: 18 mins
Day 2
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@60%
High Hang Dip and Shrugs
5×5@60%
Front Rack Zotts Press
3×3@60% or lighter
Barbell Row
12×3@60%
Power Lifting
Shoulder Press
5@60%, 5@65%, 3×5@70%
Barbell Back Rack reverse Lunge
6×6@60% (3 reps per leg for a set)
Barbell Row
5@60%, 5@65%, 3×5@70%
Dumbbell Arnold Press
8×8
Reverse Hypers
5×10
Banded Face Pulls
8×8
CrossFit Wig Wag 