25 Pull-ups

50 Deadlifts 135/95

50 Push-ups

50 Box jumps 24/20

50 Floor wipers

50 KB clean and press 53/35

25 Pull-ups

Skill: Back squat 6/6/4/4/2/2

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Endurance: Row 1,200m/Run 250m/Row 600m/Run 600m/Row 250m/Run 1,200m