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

A: Power snatch + OHS + squat snatch 3x1 @find a challenging weight

B: Clean DL + clean pull + power clean 5x1 @70-75%

C: Power clean + jerk up to heavy

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

Bent over row 12-10-8-6 reps

Find 2RM in 20 minutes

Weighted Ring dip 3 RM, then max reps without weight

A) Strength
Pull ups (strict)
3-5-3-5-3
Between pull ups
3+3 Heavy DB box step up
3+3 1-leg squat off box
3+3 ice skater jumps

B) Cardio
EMOM
1. 10 wall ball + 10 wb windshield wiper
2. 10 KB swing, OH + 5-10 push up
3. 10 plate OH lunge + 10-20 plate twist
4. 10 Goblet squat + 5-10 side plank dips
5. 8/10 cal row + 10 shoulder taps in plank
6. REST

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

AMRAP 15

21/18cal machine
15 box jump over
9 up&down