GENERAL FITNESS
“CV Primer”
18x Alt. TGUs (53/35)
E2MOM 8x Burpees (starting at 0:00)
10′ Cap
Then:
24/21 Calories (any machine) +
10x Sandbag Cleans (140/80) +
200m Sprint +
1:00 Plank (Sassy = Weighted)
Every 8 minutes, 4 sets (32′)
Then:
Cool Down
Foam Roll IT Bands (6-8 passes)
Pigeon Stretch, 2x30s

 

 

STRENGTH 
2×15 Gakk Squats
15x Banded Good Mornings
2×5 Wall Squats
2×6 Kang Squats (Good Morning + Back Squat Combo)
Then:
Work up to a semi-challenging 5-rep Back Squat (3-4 sets)
Then, with that load…
3x Back Squat EMOM x 10 (30 total)
Rest fully when complete
Then:
12-10-8 Alt. DBL KB Front-Rack Reverse Lunge + Strict Pull-up (sub 60s-45s-30s DH)
Then:
3×8 BB Good Mornings, AHAP
Between sets do 4-6x Dragon Flags @ 6010 tempo
Then:
Cool Down

 

 

CROSSFIT
3 rounds for QUALITY:
3x Skin-the-Cats
2x Legless Rope Climbs
30s Lat Stretch
Then:
Snatch Warm-up
Then:
5 sets climbing…
Snatch Pull + Snatch Balance + OHS
Then:
Against a 25′ Clock:
100x DUBs “Buy-in”
10 Bear Complexes 135/95#
20 Box Jumps 24/20”
5/4 RMU
8 Bear Complexes 155/105#
20 Box Jumps 24/20”
5/4 RMU
6 Bear Complexes 185/125#
20 Box Jumps 24/20”
5/4 RMU
4 Bear Complexes 205/145#
20 Box Jumps 24/20”
5/4 RMU
Bear Complexes 225/155#
20 Box Jumps 24/20”
5/4 RMU
100x DUBs “Cash out”
For time
**If you need to have people team up and double reps for big classes
Then:
Cool Down

 

 

PHOTOS