CrossFit
For load:
Back Squat 3-2-2-1-1-1
(add 20lbs/10lbs)

5 rounds for time:
7 Thrusters 75/55
7 Kettlebell Swings 53/35
7 Burpees
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean from blocks (below knee)
(add 10lbs/5lbs each set)

AMRAP 3:00
2 Pistols (each leg)
3 Burpee Box Jumps 24/20
(alternate rounds with a partner)

4 rounds for time:
300m Row
12 Toes to Bar
6 Front Squats 205/135
12 Russian Kettlebell Swing 70/53
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Weightlifting
Block Clean (below knee)
75% 3×3
80% 2×2

Clean Pull (max shrugs after final rep)
100% 4×3

Front Squat
75% 4×4

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

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