Warm Up
2 rounds
20/16 calorie row
15/12 calorie assault bike
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
CrossFit Total 1 training, building to heavy triple on each movement
Back Squat 3reps @30-35% to start and finish at 70-75%
Shoulder Press 3reps @30-35% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @30-35% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75% of 1rm.

Accessory Work
2 sets of bulgarian split squat 6-8 reps R/L @2xdb's on front rack hold
rest 30s bwn leges, 2 min after both legs
2 sets of seated strict db press 6-8 reps @2xdb's (other db on
front rack hold when other pressing, rest 2 min bwn set
2 sets of single leg RDL 6-8 reps @2x db's
rest 30s bwn legs, 2 min after both legs
2 sets of 30-40 weighted russian twists @5/10kg + 20 v-ups
rest 2 min bwn sets
Keep controlled tempo all the way down. faster up.