80 KB swings 32/24 kg
30 T2B
80 Box Jumps
30 T2B
80 DB snatches 22,5/15 kg
30 T2B

Timecap 15 min

For time: 21-15-9 reps of

• Dumbbell burpee deadlift (video http://bit.ly/1toKpFl)
• High box jump (75/60 cm)

Let's try to open up that upper back of yours!

Grab your foam roll and lacrosse ball (or any other ball you have around) and head to here:
http://blog.wodconnect.com/post/103116309432/crossfit-mobility-basics-1-4-upper-back

Spend four minutes with the foam roll and then three minutes each side with the lacrosse ball. So ten minutes combined, but if you feel like it - double it.

8 rounds of 20 s work, 10 s rest. Use a heavy kettlebell

Record hits and misses, loads and other thoughts.

5min x3,
5min x2,
5min x1,
5min x3

10 x Every 2 minutes (5 x both movements)
alternating between
4 front squat
&
3 weighted chin up

front squats with three one second pauses
*MARK YOUR CHIN UPS HERE

30 DU,
10+10 single arm DB STOH,
10 Burpee

3 x 6-8
@ final weight of previous

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2.Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min