3x supersets:
A. Overhead squat x6
B. Hip thrusters w rower x6-10
-rest 2min between supersets

Warm Up: Joint Mobil­ity fol­lowed by
PVC Shoul­der Mobil­ity
3 Rounds of -
12 Shoul­der Shrugs
12 D.B. Over­head Lunges
1 Farmer Walk full gym length

Skill: Over­head Squat

Work: Com­plete for time 4 Rounds of:
10 Bar Fac­ing Burpees
20 O.H. Squats
30 Sit Ups
( m-85# )

"The 30 Chipper"
For Time:
30 reps Toes to Bar
30 reps Deadlift (185/135)
30 reps Double Unders
30 reps Hang Cleans (95/65)

CrossFit Total

Back Squat
Shoulder Press
Deadlift

Total kilos

DE (Dynamic effort 50-70% max) : Box Squat 2-3 reps on :45 for 7-10 sets

400 m Run For Time

then

9,12,15,12,9

Box Jump 24/20 @ 24"

HSPU

then

400 m Run For Time

“1 burpee for every second your time is off from the first time”

4 burpees

HSPU's were tough after the first two rounds. I was doing doubles, then eventually singles. Ouch!

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
WRK 6:00 REST 2:00 x3
10 alt db hang to overhead
10 body builders
10-10m shuttle runs

Finisher
60 double crunch
1:00 hamstring stretch

For time
30 burpees front barbell
30 push jerk 50 kg

800 meter run
400 meter run backwards
800 meter run
400 meter run backwards

Extended the loop a bit to get closer to real 400s/800s