(Mobility/Oly Skill/Oly Strength)

Mobility:10 Min
3 Round Tabata
PVC Overhead Squats
KB Windmills
Stride Stace Good Mornings
Russian Swings

Warm-up: 5 Min
Locomotion

Strength: 45 Mins
CrossFit Total
Back Squat - 15 minutes to establish 1RM
Shoulder Press - 15 minutes to establish 1RM
Deadlift - 15 minutes to establish 1RM
15 min for each movement. Warm up each movement then 5-3-1-1-1.

Note:

Start with the back squat and do 12 Min E2MOTM 1×8 @~30%, 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; 10 Min E2MOTM 1×8 @~30%, 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%. The same goes for the deadlift. http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf


Scaling: Work up to a heavy 5RM.