CrossFit
For load:
Overhead Squat 3-2-2-1-1-1
(rest as needed)

AMRAP 7:00
7 Deadlift 115/75
7 Hang Power Clean
7 Shoulder to Overhead
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CrossFit Competitor
5 rounds for total reps:
Ring Muscle-ups
(rest 1:00)

Back Squat
90% 1×1
75% 1×5
90% 1×1
80% 1×5
90% 1×1
85% 1×5
(rest 2:00)

5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
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Weightlifting
Clean
80% 2×2
85% 3×1

Rack Jerk
80% 2×2
85% 2×1
90% 2×1

Back Squat
85% 2×3
90% 2×2

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

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“We’ve no use for intellectuals in this outfit.
What we need is chimpanzees.”
- Louis-Ferdinand Celine