1000 m Run
50 6″ Target Burpees
10 Rope Climbs 15′

10-5-5-3-3-3-1-1-1

E2MOM for 12 minutes:
5 Strict Pull-ups
5 Chest to Bar Bull-ups
5 Swings from Top Position
5 Toes to Bar

Speedzone:
1000 m row
as fast as possible

Rest: 5 min

Long row:
30 min row @24sr

Weightlifting
3 Position Snatch 8 x 1 @55%
Snatch High Pull 3 x 3 @ 80,85,90%

Conditioning
5RFT
20 Front Walk Rack
15 Hang Power Clean
10 Kipping Handstand Pushups

Accessory
100 Situps

3x 3
2x 1
AHAP, No Fails!!!!

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Find your 5RM of the day in the power clean

Touch & go

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

• 60 Min of:
Assault Bike @ 60-70% MHR