CrossFit
10 rounds for time:
5 Pull-ups
7 Kettlebell Swings 53/35
9 Burpees
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CrossFit Competitor
Clean + Jerk
70% 2+2, 2+2
75% 2+2, 2+2
80% 2+2, 2+2

Back Squat
60% x 10
65% x 10
70% x 10

For time:
75 Kettlebell Swings 70/53
(7 Box Jumps at every break 24/20)

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Weightlifting
Back-Squat:
80% 2×3
90% 3×2
95% 2×1

Romanian Deadlift:
4×5 -choose your weight-

Push Press:
70% 2×3
80% 2×3
85% 2×2
90%1×1
100% 1×1

Weightlifter

“An open mind collects more riches than an open purse.”
~William Henry