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Thank you,
Victor Perez

Weighted pull-ups 3-3-3-3-3 reps

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Rest day

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Five rounds of:
3 Cleans
20 Burpees

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Rest day

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar