Weighted Dip 3x5, 1x10

CrossFit Total klo 18:00

Bench press 2x5

For time

• 6 wall walks
• 30 alternating single-leg squats

CrossFit Total klo 16:00

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 2 min perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.
Result for Deadlift only, Shoulder press in the comments.

2-3sets:

10-15 bicep curl
10-15 banded tricep
10+10 seated press

Bar muscle-up

7 sets @ 40% of max reps (unbroken) in D2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

Bar muscle-up

Max (unbroken) reps in 40-seconds