Row and Ride 2mins each to warm up

Deadlift:
- 20kg x 7, 40kg x 5, 80kg x 3, 100kg x 1, 110kg x 1, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1
- 100kg x 21, 15, 9 (unbroken each set)
- 60kg x 7, 6, 5 (slow and strict for warm down)

Back Squat:
- 20kg x 5, 60kg x 3, 80kg x 1, 90kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 130kg x 1
- 60kg x 10, 8, 6

Shoulder Press (Strict):
- 20kg x 5, 40kg x 1, 50kg x 1, 60kg x 1, 65kg x 1

CROSSFIT TOTAL = 365

Hang Clean and Jerk:
- 40kg x 10, 8, 6, 4, 2 (can't drop bar below knees until all reps done)

Hang Snatch + OHS:
- 40kg x 5+5, 5+5, 5+5 (can't drop bar below knees until all reps done)