Session 14 (if you havent missed any) of 20 rep back squats
Warm Up-
30 Air squats with a 1 second hole
20 Empty bar front squats, work on a perfect front rack position
2 sets of empty bar back squats
3 set of 10 gradually increasing weight to work up to your 20 reps.
20 rep back squat.
You have until 20 after to complete all of this.

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scroll for scaling options.

Related:
• CrossFit WOD 180217 Tips With Rory McKernan
• The Front Squat
• The Box Jump

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

Warm up-
50 Pass throughs with a Pvc
50 OHS with a Pvc
Grab an empty bar-
0-2 minutes 10 power position power snatches
2-4 Minutes 8 hang position power snatches + Over head squat
4-6 Minutes 8 Snatches from the shin

14 Minutes to build up to heavy a set of 3 snatches, work sets of 3, you can drop the bar between reps. get at least 5 sets in, more if possible.

Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups

Men: 95 lb.
Women: 65 lb.

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Related:
• CrossFit WOD 180216 Tips With Rory McKernan
• The Power Snatch
• The Muscle-Up

Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups

Men: 45 lb.
Women: 35 lb.

Row 5,000 meters

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Related:
• CrossFit WOD 180215 Tips With Rory McKernan
• Rowing

Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.

Beginner Option
Row 3,000 meters

2 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

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Related:
• CrossFit WOD 180213 Tips With Rory McKernan
• The Kipping Toes-To-Bar
• The Deadlift

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
2 rounds for time of:
800-meter run
15 toes-to-bars (or 30 sit ups)
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.