Schedule

Sunday:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Monday:
Back Squat 3-3-3-3-3 reps
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Tuesday:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
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Wednesday:
Squat clean 1-1-1-1-1-1-1 reps
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Thursday:

Active Rest (Ski Club)

Friday:
Five rounds for time of:
135 pound Thruster, 15 reps
Row 500m

Saturday:
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
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Sunday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.