Strength:

3×10 Ring Dips

Conditioning:

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Kipping is allowed)

Homework:

“The Back Squat” – [video]

Strength:

Back Squat 10×2

Conditioning:

“Death By” Burpees

EMOM increase by 1 rep till failure to complete set number of reps in the minute

Homework:

“The Hip and Athletic Performance” – CrossFit Journal [article]

Strength:

Sit Ups 4 Mins

Conditioning:

2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter row
65/45#. thrusters, 50 reps
30 chest-to-bar pull-ups

Homework:

Stop Saying…

http://www.tabatatimes.com/stop-saying/

Strength:

Seated Press 6×4

Conditioning:

Death By 10 meters

EMOM Sprint 10m, increasing by 10m EMOM

Homework:

“Fear Factor” – CrossFit Journal [article]

Strength:

10x50M Sprint 20 Sec rest

Conditioning:

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Go heavy.

Homework:

The CrossFit Games Masters Qualifier has begun. See all events here.

Strength:

Back Squat 7×1

Conditioning:

100 Burpee Pull Ups

EMOM 5 Sit Ups

Homework:

Know It All Culture

http://www.tabatatimes.com/everything-wrong-surviving-know-nutrition-culture/

Strength:

6×1 Snatch

Conditioning:

20 Min AMRAP

20 Cal Row (Sub 200 M Run)
10 Burpees
5 Unbroken Clean and Jerks 135/95#

Homework:

“The Story of the Open” – [video]

Strength:

10 Mins of Pistol work

Conditioning:

Caffeinated Cindy

20 Min AMRAP

5 HSPU
10 Ring Push Ups
15 Jumping BB Back Squats 45/35#

Homework:

Nutrition

http://www.tabatatimes.com/everything-wrong-surviving-know-nutrition-culture/

Strength:

4 Mins of V-Sit Hold

Conditioning:

30 Bear Complexes (increase weight every 5 reps)

DL, HPC, FS, PP, BS, PP

Homework:

Let’s go buy some hammers

“Hammer Time” – CrossFit Journal [article]

Strength:

Planks 4 mins

Conditioning:

For time:
Run 1,000 meters
30 handstand push-ups

Row 1,000 meters

Homework:

Sam Briggs, 30 muscle-ups in 3:03 – [video]