Burpee + 83/62kg back-squat ladder
Rest 3 minutes
Burpee + 52/35kg shoulder-press ladder
Rest 3 minutes
Burpee + 110/75kg deadlift ladder

*For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 Shamelessly stolen from

Ashleigh Townsend

Crossfit Defiance , Unit 8, Branxholme Industrial Estate , Brighouse , United Kingdom

Crossfit Defiance owner. Coach and athlete.