WODs

Rest day

CrossFit Total For load: 1 rep-max back squat 1 rep-max shoulder press 1 rep-max deadlift

For time: 21-15-9 Pull ups DB clean right arm (10/15kg) DB clean left arm (10/15kg)

Every 4:00 for 5 sets: 17/24 cal bike (row/ski) – rest remaining time Post-workout:Accumulate:50 GHD sit-ups

Rest day

2:00 at each station for 5 rounds: A) :30 max-reps toes-to-bars B) :30 max-reps overhead squats (75/115[…]

“NATE” AMRAP 20: 2 ring muscle-ups 4 handstand push-ups 8 KB swings (16/24kg)