Day 1
Strength:
Back Squat 4×5 @ 80%
then -10% for max Reps
4×8 Dumbbell Bench + 
8 Dumbbell Row each arm

Conditioning
AMRAP20
50 wall balls
50 double unders
40 box jumps (24/20)
40 Toes-2-Bar
30 Pull-ups (c2b)
30 Burpees
20 power cleans (145/100)
20 jerks (145/100)
10 power snatch (145/100)
10 muscle-ups

Taken from CrossFit New England


 

Day 2
Conditioning:
For time:
200 Cal Bike
Every 2 Minutes perform Clean & Jerk 225/153lb

 


Day 3
Strength:
5RNFT
5 Turkish Get-Up each arm
50’ Yoke Carry

Conditioning:
AMRAP15
3 Bar Muscle-ups
6 Strict HSPU
12 Alternating Pistols

 


 

Day 4
Strength/Weightlifting:
Romanian Deadlift 5×5
Block Pull 5×3 @ 100+
Above knees

Core Strength:
GHDSU 4×15+
Chinese Plank 5x1min

 


 

Day 5
Gymnastics
/Skill
5RNFT

1-3 legless rope climb
50’ Handstand Walk

Conditioning:
21-15-9 Reps for time
Squat Snatch 95/63lb
Box Jump 24/20”


Day 6
Gymnastics
/Skill
Front Rack Box Squat 1 rep for max weight
Bent-over Row 4×8
Back Extension 5×10+
Plank 3xMax time

With a partner For time:
200 Pull-ups
200 Alternating Front Rack Lunges 115/73lb
200 Bar facing Burpee

The reps can be split anyway you would like. However 10 reps must be completed at a time of each movement. Example, partner 1 does 6 pull-ups partner 2 must