WOD A: row 500m for time
Set rower to "Single Distance"-500m in "New Workout" menu.
Skill: Strict Toes to Bar
5 min EMOM
5 strict toes to bar per mins
2 min transition period
Strength WOD: 10 mins warm up + 30m Time Cap
WOD B: "Crossfit Total"
10 min warm up:
By using 2 x 3 rep scheme per movement, progressively work up to about 60%-65% 1RM for each movement.
2x3 back squat
2x3 strict press
2x3 dead lift
30 Min Clock starts after warm up.
10 mins: Heavy Single Back Squat 3-2-1-1-1 (5 attempts only - start at 70%+)
8 mins: Heavy Single Strict Press 3-2-1-1-1 (5 attempts only)
12 mins: Heavy Single Dead Lift 3-2-1-1-1 (5 attempts only)
Score = total weight.