A. Deadlift 5-5-5-5-5

B. AMRAP in 8 min.
Max. effort L-sit
Run 100m

EMOM x 28:
1. Push-up/HSPU
2. 10m Shuttle Run
3. Ball Slam 20/12kg
4. 10m Shuttle Run
*All efforts are max. reps in 30 sec.

For time:
50 Back Squats 60/40kg
25 Pull-ups
100 Double-unders
50 Front Squats 50/35kg
25 Pull-ups
100 Double-unders
50 Overhead Squats 40/30kg
25 Pull-ups
100 Double-unders

Come on in for a team/partner workout.
Format will depend on numbers.

Three rounds for time of:
Run 800m
5 rounds of Strict Cindy.
*1 round of Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats.

Five rounds for time of:
15 Push Jerk 60/40kg
15 C2B Pull-ups

Seven rounds x 2 min. rounds:
Row 300/275m
Max reps Double-unders
*Rest as necessary between rounds

For time:
50 Cal. Row
50 Box Step-over 22.5/15kg (20″ box)
50 Toes to Bar
50 Deadlift 85/50kg
50m Walking Lunge

A. Pause Overhead Squat + Overhead Squat
*Pause for 10 seconds in the first rep.
*Build in weight across 5-7 sets.
Notes: The goal here is to develop strength in position. Develop a strong overhead squat and you’ve superseded the mobility requirements for almost every other squat based movement in CrossFit.

B. 30-20-10 reps for time of:
DB Squat Snatch 15/10kg
Burpees (over the DB)
Notes: As above, this workout will reward athletes with good mobility and hopefully encourage those who don’t to work their weaknesses.