AMRAP 4 min:
10 Ring Rows
10 Stationary Dips w/ Box

Rest 4 minutes

AMRAP 4 min:
15 Kettlebell Swings (20/28 kg)
15 Hand-Release Push-Ups

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

I go, You Go 35min AMRAP:
Row 500m,
20 Box Jump,
30 DB Thruster (22.5/15kg),
40m Double DB Front rack lunge

STRENGTH

3m Suicide Sprint

5 sets, rest as needed between.

RPE 3-4

Warm-Up well before starting!

"On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

A)
4x
2min ON/2min OFF
Row

B)
4x
2min ON/2min OFF
Alt.

B1) 10/10 DB Hang Power Clean & Jerk
+ ME Cal. SkiErg

B2) 2x
3 Pushups
6 Situps
9 Squats
+
ME Cal. Assault Bike

Annie
for time
50-40-30-20 -10 reps
Double-unders
Sit-ups
timecap: 12 mins

CONDITIONING
For time:

60sec ON, 60sec OFF
12/8 cal Row + remaining time Thruster@50% of 1RM

Continue workout until 50 Thrusters are done.

On 3-2-1-Go! row 12/8 cal and the remaining time from 60sec is for thrusters. Continue workout until you have completed 50 thrusters. Score is your time. You should have around 15sec to do thrusters, if not, scale the calories.

RPE 4

Thruster
15 min to work up to a heavy single

3 Rounds, For Quality:
60 Sec Arch Hold
20 Sec Chin Above Bar
60 Sec Tucked Hollow Hold

With a partner splitting work evenly:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpush
10 Minutes of Farmer Carries, AHAP for max distance

*One person works. Split as desired.