Wednesday conditioning workout: (Thursday is below)

Every 8 for 32min (4 rounds)

25/20 cal bike
20/15 cal ski erg
15 t2b
10 deadlifts 225/155

Thursday:

Mobilize, then:

20 each of:
Banded monster walks
Banded lateral walks (Each direction)
Banded air squats (knees)
Banded good mornings (knees)

Front Squat Progressions
Take 8-10 minutes to build to 85% of your Front Squat, and then …

Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 85-87%

Classic CrossFit
Three rounds for time of:
30 pistols (alternating) (or med-ball step-ups)
7 Ring Muscle-Ups (or jumping mu)
10 Hang Power Cleans (165/105)

Time Cap: 17:00 min

Core Accessory Work
Four sets of:
20 seconds Tuck-Ups
10 seconds Rest

Rest 60 seconds, and then …

Four sets of:
20 seconds Elbow Jacks
10 seconds Rest

Rest 60 seconds, and then …

Four sets of:
20 seconds Leg Raises
10 seconds Rest