First week: find TGU 8 RM
Second week: find TGU 5 RM
Third week: find TGU 3 RM

Warm up:
15min
10m crap walk
10m inch worm
10 push up
10 scapula pull up
200m run
200m row
200m ski

CROSSFIT TOTAL ||

1 Rep max:
- Clean
- Overhead squat
- (Bench) press

3rds
box step up x 14
rest 90s
Alt. Leg raise x 12-16
rest 90s

5x10 Dips

Banded Pull-throughs: 3 x 30-40. Rest 30s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5x7 / 3min

65-80%

3 rounds
30 devils press / 2x db
30 burpee
30 burpee box jump over
30 wallball
30 pull up
30 du/60 su

Deadlift 6x6 /3min
75-80%

1. Muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + split jerk
   6 x 1+2+2
   rest 2min

3. Clean pull + low hang clean pull
   5 x 1+3
   rest 2min