CrossFit
For load:
Overhead Squat 6-6-6-6
(make consistent increases)

For Time:
400m Run
200m DBall Carry 100/80
200m Sled Push 135/90
200m OH Carry 45/35
200m Farmer Carry 53/35
400m Run
(one person works at a time)

_________________________

Competitor
3 rounds not timed:
500m Row
400m Run
30 Double under

Snatch
70% 2×2
75% 1×1
80% 2×2

AMRAP 5:00
9 Handstand Push-up
6 Burpee
3 Squat Snatch 165/115

Back Squat
70% 1×3
75% 1×3
80% 2×2
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FitEssentials
For load:
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each set.

For load:
Superset
7-7-7
Single arm Waiter’s Squat (each arm)
Ring Row (:02 pause against chest)

For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Snatch
70% 2×3
75% 3×2

Snatch Pull
90% 4×4

Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6

15-12-9
Back Extension
Incline Sit-up

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“The processes of teaching the child that everything cannot be as he wills it are apt to be painful both to him and to his teacher.” 
~Anne Sullivan