Main – CrossFit

Warm-up

3 Rounds:
10 Ring Rows
10 Db Press
25 DU
3 Rounds:
6 Muscle Snatch
6 Power Snatch
6 Over Head Squat

Weightlifting

A): Overhead Squat (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Weighted Pull-ups (E2M; 5×3; Build up to the heaviest for 3×3 )

Metcon

CP-Battery

Metcon (Weight)

E2M x 10
2 Power Snatch @ 80%
8 HSPU

Skill

*Supine Ring/Bar Row – 5x max reps
*Handstand Hold – :20/:10 x 8
*Max Handstand Walk – 4:00