Thursday

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A.
2 Rounds
20 tuck up
3x20sec frog stand holds
10 strict barbell presses @65% bw
B.
Bench Press
5 Sets of 1 @85%
C.
Back Squat
60% x4, 70% x4, 75% x3 x2
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

"Warm-Ups, Flexibility and the Olympic Lifter" - CrossFit Journal [article]

Atlas stone set-up position with Rob Orlando - [video]

Tuesday

Strength
1)Back Squat  10 8 8 8 5

2a)K.B. Press 4 Sets  4-6 Reps Each arm

2b)Romanian Deadlift  5 5 3 3

W.O.D.
15 Min AMRAP  Grab a Partner, Alternate Rounds and get after it!
3 Man Makers  (Demo from Reebok CrossFit One)
6 Burpee Pull Ups
9 Box Jumps (24/20)

Midline
Tabata Tuck hold from bar with Plate on Knees

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