A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s
- Use a single band from the middle of the bar to keep things simple :D

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 Split Jerk + Metcon

12:00 Basic Endurance CrossFit

16:00 Split Jerk + Metcon
17:00 Basic Endurance CrossFit
18:00 Toes To Bar Technique, Accessory
19:00 Kipping Pull Ups Technique + Accessory

Front Squat: Build to a heavy single in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

Work up to heavy 5RM Hang Power Clean

AMRAP 5:
Toes to Bar

On the Minute [Starting at 0:00]:
9 Deadlifts 60/40kg

[Rest 5 Minutes]

AMRAP 5:
Pull-ups

On the Minute [Starting at 0:00]:
9 Front Squats 40/30kg

*Score = Sum Total Reps (Toes to Bar Reps + Pull-up Reps)

Build to a Heavy Set of 8

1x Submax

5x 50%

A1 Back Squat 3x12
Rest 1min

Build to a Heavy Set of 5

AMRAP 6
12 Wall Balls
9 Hang Power Cleans
6 Toes-to-bar

Rest 3min

AMRAP 6
12 Push Jerks
9 Front Squats
6 C2B Pullups

RX: 50/35kg
RX+: 60/40kg