9x E75s

power clean + hang squat clean

Deadlift ( Deadstop )

Build in 20 minutes 4RM

"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

3xME Strict Pullups
Rest 2min

EMOM 6 ( AMRAP )

1 Minute : Max Reps Box Over Burpees 24"/20"
2 Minute : Max Calories Bike Erg

10 rounds:

Row 250m
10 Bench Press @70/40kg

Pick a weight you can do 5 first rounds unbroken.

Target <20min

Overall RPE 3-4

(19.2.2018 and 6.8.2018)

Weighted chest-to-bar pull-ups or weighted pull-ups 3x5. For pull-ups, use overhand grip.

Build up to daily max in:
1 Snatch with pause at the hang
1 Snatch

3 RFT (YGIG/Round)

4 Wall walk
6 Box over burpee
30 DU

TC 12min

Deadlift

6 x 5 @ 75% +

Go Every 3:30