August 17-21

Monday:
Warm-Up:
Battle Ropes

CrossFit Total:
1 Rep Max Back Squat (estimated time 15 minutes)
1 Rep Max Strict Press (estimated time 10 minutes)
1 Rep Max Deadlift (estimated time 15 minutes)

Tuesday:
Skill:
3 sets of 10 Muscle-Up "Bro"gression (I couldn't help myself)
Knee Ankle Hip Mobility between sets

WOD
21-15-9
Ring Dips
Pistols
Row Calories
GHD Sit-ups

Wednesday:
Skill:
Running with maximum efficiency minimum impact

"Nicole"
As many pull-ups as possible in 20 minutes
400m Run
Max Set of Pull-ups

Thursday:
CrossFit Total II
1 Rep Max Clean (any way)
1 Rep Max Bench Press
1 Rep Max Overhead Squat

Friday:
"Loredo"
6 rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m