6x Every 2:30:
5 Back Squats + 1 Push Jerk (BTN) + 1 Push Jerk (front rack)

• Start @70 of Push Jerk 1RM and increase load each round. Score: Heaviest set

5 RFT:
100m Skillmill Run
50 DU
10 (5/5) DB STOH 30/20kg
TC 15min

2 rounds:
200m Skillmill Run
8 Target Burpees 15cm
12 Barbell Back Squat (alternate feet position every 3-4 reps)
16 Hip Ext. (slow & controlled)
Rest 30-60sec btw rds.

Set 1-2: 3 reps @75%
Set 3-4: 3 reps @80%
Set 5-6: 2 reps @85%
Set 7: 2 reps @90%
Set 8: 3 reps @75%
Rest 90sec btw sets.

For time:
4 rounds:
21/17cal Assault bike
20 GHD Sit Ups

Rest 3 min

4 rounds:
15/12cal Ski Erg
8 Devils presses 20/15kg

3 sets:
5 TnG Power Snatches @55%
3 Power Snatches @70%
1 Power Snatch @80%

• Rest 2min btw sets.
• Each round, increase the load for both 3 reps and 1 rep by 2-5kg

Set 1: 2 Muscle Snatches + 3 Power Snatches
Set 2: 2 Muscle Snatches + 3 Power Snatches
Set 3: 2 Muscle Snatches + 3 Power Snatches
Set 4: 2 Muscle Snatches + 3 Power Snatches
Set 5: 1 Muscle Snatch + 2 Power Snatches
Set 6: 1 Muscle Snatch + 2 Power Snatches
Set 7: 1 Muscle Snatch + 2 Power Snatches

• Rest 2min btw sets.
• Start @70% of your 1RM muscle snatch and increase load each set.
• No TnG, reset no more than 7-10sec.

2 sets of:
1000m Row
- Start at 16 s/m and every 200m increase s/m by 2 (16,18,20,22,24)
- Start 2nd set at 20 s/m.
- Rest 2min btw sets.

• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Scale + stretch

• 45s. Row/Bike - Up&down dog

• 3 rds:
  4 Good morning
  4 Back squat
  4 Reverse lunge

• Mobility...

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row