9am Mike Mike Mike.

Buy in: Unloaded barbell clean progression. Mobilize.

Find your 1 RM Clean AND Jerk. Squat or Power clean is fine. getSOME!

Buy in: 10 reps- cat/cow, birddog, ghd or ab-mat sit-ups, side-lying bridge, hip thrusts on bench. Progressively load your barbell to prepare for the workout.

You'll rotate Every minute and complete one of the below tasks. You'll do 5 rounds (15 minutes). When the clock strikes 16 minutes, you'll run 1 mile or row 100 calories. You'll be tired. Another good talk.

7 Toes to Bar

10 Deadlifts (155/225)

15 Wall Balls

record total time.

Day 3 BURPEE CHALLENGE!!! GET IN THE GAME!!!

Buy in: Couch stretch both sides, pvc hip flexor smash, pigeon both sides. Progressively load your barbell to prepare for the workout.

Back Squat 3x3 Straight sets

This marks the beginning of our "build-out" work on squats. We will gradually add volume ulitimately working up to 5 sets of 5 reps by the end of this cycle. The weight you use today should be used throughout this cycle.

Assistance work (not for time)-

3 sets in circuit fashion:

12 reps/side single-leg hip thrusts on bench (no additional loading)

8 reps/side front rack barbell walking lunge (how heavy? depends- how strong are you? Good talk)

6 reps Barbell RDL

DAY 2 BURPEE CHALLENGE!!! SO EASY!!! PAY UP AND GET IN THE GAME!!!

Buy in: 8 reps- Hollow Rock, Candlestick Roll ups, Strict toes to bar, Partner med-ball chest pass, partner med-ball right hand pass, partner med-ball left hand pass, ball slams. Mobilize your shoulders. Drill/workshop to prepare for the workout. Work with trainer to determine scaling options.

copied and pasted from CrossFit.com:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.