Rest Day

____________

Read “Face a Fear, Drop 100 Pounds” from the CrossFit Journal

10 rounds for time:
10 back squats (135/95 lb.)
100-meter sprint
Rest 30 seconds

5 3-minute rounds:
20 push presses (135/95 lb.)
Max-rep weighted pull-ups
(50-40-30-20-10 lb.)
(25-20-15-10-5 lb.)

Rest 2 minutes between rounds. Decrease weight on the pull-ups each round.

Deficit deadlift
5-5-5-5-5

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

Rest Day

____________

Watch “Jay’s Journey - Beating Diabetes, Reclaiming Health, Family and Business,” the winner of CrossFit’s 2018 Worldwide Diabetes Video Contest

4 rounds for time:
25-calorie row
25 burpees

For time:
5 ring handstand push-ups
5 squat cleans (185/125 lb.)
10 strict handstand push-ups
10 squat cleans (155/105 lb.)
20 handstand push-ups
20 squat cleans (135/95 lb.)
40 ring dips
40 squat cleans (95/65 lb.)

Split jerk
1-1-1-1-1-1-1

Rest Day

____________

Read "It Literally Saved My Life" from the CrossFit Journal 

For time: 
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb