“If you want to know what a man’s like, take a good look at how he treats his inferiors, not his equals.” – J.K. Rowling

Strength/Skill
Five sets of:
Back Squat x 2-3 reps (tempo: 3 seconds down, 0 seconds up)
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps (or practice kipping pull-up)
Rest 3 minutes

Conditioning
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

CrossFit Basics (Level 1)

Strength/Skill
Three sets of:
Back Squat x 8-12 reps
Rest 45 seconds
Kettlebell Swings x 8-10 reps
Rest 45 seconds

Conditioning
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

RUSH! Endurance

Every Minute on the Minute for 24:00
Even: Sprint 150m
Odd: 15 wall balls (20/14 @ 10’/8′ target)