0:00-0:10: Warmup: 200m jog, Then 2 sets: 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows, 3 burpeesPre-mobility: 

T-spine mobilization with partner hanging from the rig
Health and Fitness

0:10-0:50

A. Three sets of:

A1. Pull-ups X 4-6 reps or 3-5 Negatives @3111 or 10-20s Iso hold within top 4 inch range (elbows or inside 90 degrees, Rest 45-60 seconds

A2. Strict Toes to Bar (or hanging leg raises or knee raises) x 6-8 reps @ 2110, Rest 45-60 seconds

A3. Side Planks x 30 seconds each side, Rest 60 seconds
B. Labor Day Partner Conditioning
 From Iron Hero CrossFit,  

For time: 

3000m Row (alternating every 1 min)

100 Total Pushups

150 Total Ring Rows

200 Total Air Squats
400m Farmer’s Carry (Both walking but one person must have both KB’s or DB’s at a time, alternate as needed)

Split all reps between you and your partner as needed)
Classic

0:10-0:30

A. Weighted Pull-Ups

1 – 3 reps

2 – 2 reps

3 – 1 rep

4 – 1 rep

5 – 1 rep

6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM PLU

*Notes: if you are unable to complete Weighted PLU’s then complete the H+F work)
B. Labor Day Partner Conditioning
 From Iron Hero CrossFit,  

For time: 

3000m Row (alternating every 1 min)

100 Total Pushups

150 Total Ring Rows

200 Total Air Squats

400m Farmer’s Carry (Both walking but one person must have both KB’s or DB’s at a time, alternate as needed)

Split all reps between you and your partner as needed)

 
D. 0:50-1:00

Mobility: Shoulder Smashing