GENERAL FITNESS
“CV Primer”
400m Run +
40x KB Deadlifts (70/53)
400m Run
8′ Cap
Then:
20′ AMRAP
10x KB Headcutters (53/35) +
15x HR Push-ups +
20x American KBS (same KB) +
30s Toes-n-Nose Handstand Hold (against wall) 
Then:
4x (30/30) Bent-Body Hollow
4x (30/30) Superman Holds
Then:
Cool Down

 

 

STRENGTH
Divide class into two groups…
Group A

20′ AMRAP
200′ Reverse Sled Drag (+180/+135) +
200′ DB Crossover Carry (50/30)
Rest 5:00
Group B
Fat Bar Deadlift + Hold
5 reps + 10s Hold
4 reps + 10s Hold
3 reps + 10s Hold
2 reps + 10s Hold
1 rep + 10s Hold
This is one set, do 3, climbing
Between sets do 15x DB Floor Press, AHAP + 20-30s Bottom-of-Push-up Hold
Then:
Cool Down

 

 

CROSSFIT
3×3 Pull-up + Pullovers
3x10s Bridge
3×5 BB SOTS pPress, light and climbing
Then:
Clean and Jerk Warm-up
Then:
20 minutes to find a heavy single Clean and Jerk
Then:
Met Con
E3MOM x 5
12/10 cal AA
10x Thrusters – Sassy (135/95)   RX (115/85)   Fitness (95/65)
8x Burpee Bar Hops
Then:
Cool Down

 

 

PHOTOS