Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows

Weightlifting

A): Front Squat (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M)

B): Weighted Dips (4×3 @ Work up in Int.; 1×3+ @ BW or Lighter Int.; )

First 4 sets, work up in intensity. Last set, go to BW, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar or rings. BIG SET!!!

Metcon

C): Metcon (Time)

For Time:

5, 4, 3, 2, 1, 1, 2, 3, 4, 5

Thruster 95/65#

Bar-Facing Burpees

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12