Wednesday and Thursday programming below: if only coming one day you can pick or mix and match what you would like to do.
Wednesday:
A) for time:
30 strict deficit hspu or 50 kipping hspu
* pick which one you need more work on
B.) 3-4 rounds:
800 m assault runner
6 bar mu
3 rope climbs
* rest :90 sec
*scale however you like
Thursday:
Mobilize, then:
14-20 of each below,
Banded monster walks
Banded lateral walks
Banded air squats
Banded good mornings
Front Squat Progressions
Take 10 minutes to build to 87% of your Front Squat, and then …
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 1 rep @ 87-90%
Classic CrossFit
To partition as you’d like:
2,000 Meter Row
60 Toes-to-Bar
30 Power Cleans (135/95 lbs)
Time Cap: 20:00
Core Accessory Work
Three sets of:
Weighted Russian Twists x 25 reps (if you feel this in your low back then remove the weight)
Rest 30 seconds
V-Ups x 25 reps
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds