Amrap 16min
21/15 cal row
43 push ups
32 ring row

2-3rounds:
8-12 GHD hip extension
20 banded pull apart

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

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Warm-Up

General Warm-Up
5 minutes of double-under practice.

Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats

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Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

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First attempt in the workout should be about 90-95% of 1 rep max.

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Intended Stimulus

“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.

5 Sets of Pause Clean + Clean
(Pause below knee)
Set 1: 2+1 @65% of 1RM Clean
Set 2: 2+1 @65%
Set 3: 1+1 @70%
Set 4: 1+1 @75%
Set 5: 1+1 @75%
- Rest 2-3min btw sets
- No TnG

With partner

2001m row

4 rnds
9 rope climb
11 bear complex

2977m row

Do the work, respect the fallen.

Warm up
3 rounds
200m row
10 passthroughs
10 seated DB press

Push press
E2MOM x 5
10@50%
8@60%
6@70%
4@80%
2@85%

For time:
150 dubs
75 wallballs 20/14
50 dubs
25 thrusters 95/65

5 Rounds for quality:
3 Seated Box Jumps for height (higher than last 2 weeks)
15m Broad Jump
20m Skillmill Sledge Push (10)
20m Skillmill Sledge Pull (10)
- Use the same box height than in box squat
- Sledge must be heavy, steady walking not running

Strict pull-up
4x5-10

Mobility