Workout

FOR TIME

40-30-20-10

KB Front Rack Lunge (53/35)|(35/26)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

Capacity Work 

40-30-20-10

Lunges or step ups

15-15-15-15

Ring Rows

20-15-10-5

Cal Row

HOMEWORK

CONDITIONING

5k Run


STRENGTH/GYMNASTICS

Split Jerk

1RM


-Rest as needed-


AMRAP x 5 MINUTES

MAX Strict HSPU

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource