Wednesday

1 Hour RUCK

Tuesday

Back Squat: 3-3-3-3-3  

Monday

3 Rounds for TIME:

 15 Shoulder-2-Overheads (135/95)

 20 Burpee Box Overs

HERO- Ahmed al Ahmed

FUNday

For TIME:
 10 Deadlifts
 10 Hang Squat Cleans
 20 Ring Dips
   8 Deadlifts
   8 Hang Squat Cleans
 16 Ring Dips
   6 Deadlifts
   6 Hang Squat Cleans
 12 Ring Dips
   4 Deadlifts
   4 Hang Squat Cleans
   8 Ring Dips
   2 Deadlifts
   2 Hang Squat Cleans
   4 Ring Dips

♀ 105-lb barbell
♂ 155-lb barbell

Thursday

7 Sets, each for LOAD:
 1 Push Jerk + 1 Split Jerk

Wednesday

ROWing Intervals:

 5-4-3-4-5 Minutes  

REST for 2min between Intervals

Tuesday

For TIME:

 3 Mile RUN

Build Resilience, Not Fragility: The Science of Training CrossFit Safely Through Every Decade

The biggest risk you face as an aging athlete is not training at all. Here's why the strongest bodies are the safest bodies, and how CrossFit builds the physical capacity that protects you in the gym and in everyday life.