Use the same load as last week.

Back squat 10-10-10-10-10-10-10-10-10-10

Rest 60 seconds

 

Focus on quality reps and the accumulative volume.

Every minute on the minute for 6 minutes:

Even Minute: Max barbell roll-outs

Odd Minute: Max Romanian deadlifts

Rest 2 minutes

Every minute on the minute for 6 minutes:

Even Minute: Max Barbell hip thrusts

Odd Minute: Max L-sit

It’s not Karen

As many rounds and reps as possible in 15 minutes:

10 ring dips

20 wallball shots (20/14lb.-10/9ft.)

30 double-unders

 

Rest 10 minutes

 

As many rounds and reps as possible in 15 minutes:

10 toes-to-bar

20 power cleans (95/65lb.)

30 single arm dumbbell shoulder to overhead (50/35lb.)

There’s still time to sign up for the House of Power powerlifting program! It starts tonight with Grant Jr. Click here!

In 10 minutes, build to a single overhead squat

Rest 3 minutes

Every 2 minutes for 6 sets:

Push jerk + split jerk

Rest 3 minutes

Every minute on the minute for 10 minutes:

Even minute: 2 touch and go snatches

Odd minute: 5-8 strict handstand push-ups

crossfit-204-vs-burpee

Last day to sign up for the House of Power powerlifting program! It starts tomorrow with Grant Jr. Click here!

Maximum Conatus

3 rounds:

6 push-ups with renegade rows (50/35lb.)

12 bar muscle-ups

18 dumbbell overhead walking lunges (50/35lb.)

24 lateral box-jump overs (24/20inch.)

Time cap: 27 minutes

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