CrossFit
For load:
Thruster 3×3

10 rounds for time:
5 Power Clean 135/95
10 Hand Release Push-up
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Competitor
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1

Clean
2 waves:
70% 1×1
75% 1×1
80% 1×1

Back Squat
70% 1×1
75% 1×1
80% 1×1

10 rounds for time:
6 Box Step-up 50/35
3 Devil Press 50/35
6 Toes to Bar
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FitEssentials
4 sets at moderate load:
DB Reverse Lunge x 5-8/leg
Strict or Assisted Pull-up x 5-8

Partner Workout
AMRAP 14:00
8 KB Deadlift
60m Farmer’s Walk
4 Burpee
*row for Cals while partner works
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Weightlifting
Snatch
80% 2×1
85% 3×1

Snatch Pull
100% 3×3

Front Squat
75% 5×2

 

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“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” 
~Confucius