CrossFit

A: Deadlift

4 x 6; Rest 3:00
6 Weighted Strict Dips between sets
*Try to increase weight from last week

B: 4 x 4:00 AMRAP

4:00 AMRAP
10 DB Thrusters Dual 22.5/15kg
10/8 Cal Assault
Rest 2:00

4:00 AMRAP
10 Burpees over Rower
12/10 Cal Row
Rest 2:00

4:00 AMRAP
10 DB Thrusters Dual 22.5/15kg
10/8 Cal Assault
Rest 2:00

4:00 AMRAP
10 Burpees over Rower
12/10 Cal Row
Rest 2:00

Engine

A: 10:00 AMRAP

4 Pull-ups
1 Power Clean 60/42.5kg
3 C2B Pull-ups
1 Power Clean 60/42.5kg
2 Bar Muscle-ups

B: Conditioning

5:00 Assault
2:00 Doubles
5:00 Row
2:00 Doubles
3:00 Assault
1:00 Doubles
3:00 Row
1:00 Doubles

1:00 Rest in between movements

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