10 Toes to Bar
10 Barbell Lunges (95 lbs)
10 Burpees
10 Floor Press (95 lbs)
10 Ring Dips
10 Front Squats (95 lbs)

4 Rounds

90 double-unders
50 squats
50 sit-ups

5 rounds

CrossFit Football Total

1-1-1 power clean - 185 lbs
1-1-1 squat - 265 lbs
1-1-1 bench press - 185 lbs
1-1-1 deadlift - 275 lbs

Attempts per lift - 3

20 squat clean thrusters (135/95)
50 bar facing burpees

rest 10 minutes

4 squat clean thrusters (135/95)
10 bar facing burpees

5 rounds

2k Row

Result: 00:08:04

5 x 3 power snatch - 105 lbs

then…

21-15-9
hanging snatch @ 65% - 70 lbs
box jumps (24/20)
v-ups

Run 1 mile
10 rounds of Cindy:
5 pull-ups
10 push-ups (jumping)
15 air-squats

3rounds of
50hand release push up
50 sit up
50 push press @20

3rounds of
50hand release push up
50 sit up
50 push press @20

Dumbell Shoulder Press (touch dumbells together at bottom of movement):
- 20kg x 7, 24kg x 5, 28kg x 3

Barbell Shrug (behind back):
- 60kg x 7, 80kg x 7, 100kg x 5
- finish with 20kg plates in each hand, 10 x foward rolling shrugs, 10 x backward rolling shrugs

Thrusters - 10 x 20kg

40kg x Thruster Ladder (in teams of two, one works whilst the other rests)
1,2,3,4,5,6,7,8,9,10 reps each