Tuesday

Tuesday
Warm-Up:
Row/Bike/Ski 3 min @ convo pace
3-4 sets:
5 R/L 1A seated Arnold Press @21X1
6 Dual KB/DB Front Squat @3030
7 1A KB/DB DL
rest 90 sec b/t sets, build each set if possible.
~15 mins
+
"Crossfit Total"
0:00-5:00
warm up squat
5:00-10 min: 
Find a 1RM Back Squat within 3 attempts
10:00-15:00
warm up Press
15:00- 20 min: 
Find a 1RM Strict Press within 3 attempts
20:00-25:00
warm up Deadlift
25:00-30 min: 
Find a 1RM Conventional Deadlift within 3 attempts
NOTES:
You have exactly 5 min and 3 attempts to find each 1RM, lift done before or after the time-cap will not be allowed. Must start from blank bar each portion. You must increase load after each successful lift.  May not decrease weight after first attempt.