CrossFit

A: 4 Rounds

4 x 5.5.5.5 Deadlift
4 x 8-10 Ring Push Up
*Add weight plate to back if too easy

B: 5 RFT

8 Box Jump Overs (Complete jump no touch) 24/10″
10 Deadball Squats 45/25kg
12 HSPU or Push Press 50/35kg

RX+
8 Box Jump Overs (Complete jump no touch) 24/10″
10 Deadball Squats 55/35kg
12 Deficit HSPU 5″/2.5″ (2/1 thick blue plates)

Quick Fit

A: Row or Assault

5 x 2:00; Rest 1:00
*Hard Effort

B: 3 RFT (12:00 Cap)

12 Jumping DB Front Rack Squats
10 Dual DB Ground to Overhead
8 Calorie Assault

C: Ring Plank 3 x 45-60s Holds

*Raise feet or put weight on back if needed

Olympic Lifting

A: Snatch

5 x 1; Rest 2-3:00
*Target: 2-3% per week; New 1RM on week 4

B: Front Squat

4 x 5; Rest 2-3:00
*Target: 2.5-5kg per week

C: Barbell Bench Press

1 x 1 + 3 x 3; Rest 2-3:00
*Target: 2.5-5kg increase per week

its not all just hard work