Monday
Strength
Press
5×8
@70%
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

Tuesday
Strength
Clean
1RM
Metcon
The First CrossFit Regional Event
Run 1k
30 HSPU
Row 1k

Wednesday
Strength
Back Squat
6×1@90%
1xME
Metcon
Event 5 of the first CrossFit Games
3 rounds for time of:
30 Wall-ball Shots (20/14 lb.)
30 Squat Snatches (75/45 lb.)

Thursday
Skills
4 Rounds not for time
3 Rope Climbs
10 Tire Flips
Metcon
AMRAPx 12min
100m Run
30 DU
100m Run
15 Burpees

Friday
Strength
EMOM x 10min
1 High Pull + 1 Power Snatch + 1 Snatch
Metcon
30 Front Squats 135/95
20 pull ups
20 FS
20 Pull ups
10 FS
20 Pull ups

Saturday
WOD
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 28 minutes of:
20/15 Calorie Row
20 Kettlebell Swings

Sunday
Strength
EMOM x 5 minutes
5 Front Squats @75-80%
Metcon
4 Rounds
20 Slam Balls
15 SDHP 75/55
10 T2B