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Warm-up: Scales Pose running drills WOD Run 5k (27 minute cap) Then, Mobility Core Tabata Inversions For scaling and detailed description, see the Zen Planner app.

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WOD 2 minutes strict muscle-up 3 minutes rest 5 rounds (22 minutes) Sandbag drills (cleans, over the shoulder, max hold, carry) For scaling and detailed description, see the Zen Planner app.

WOD Overhead squat 5-3-3-1-1-1 rep Optional finisher; 50 Man maker (15/10) 10 minute cap For scaling and detailed description, see the Zen Planner app.

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Skill work; 2 Hang snatch every minute, 12 minutes. WOD ‘Cindy’ 5 Pull-up 10 Push-up 15 Squat 20 minutes, as many rounds as possible Compare to: 30/04/2019 For scaling and detailed description, see the Zen Planner app.

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WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score. Compare to: 23/05/19 The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3