CrossFit
For load:
Dball Over the Shoulder 5-4-3-2-1
(rest as needed)
7 rounds for load:
20yrd Farmers Walk
(rest as needed)
7 rounds for load:
20yrd Dog Sled Push
(rest as needed)
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CrossFit Competitor
For time:
7-5-3
Bar Muscle-ups
(alternate rounds with partner)
For load:
Front Squat 3×3
(rest as needed)
7 rounds for time:
7 Kettlebell Swings 70/53
100yrd Shuttle
7 Kettlebell Swings
(alternate rounds with a partner)
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Weightlifting
Clean
75% 1×3
80% 1×2
85% 2×2
90% 1×1
95% 1×1
PR
Clean Pull
100% 4×3
Press
85% 4×5
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