21-18-15-12-9-6 and 3 rep rounds of:Power clean 95/65 poundsSit-upsSquatsPost time to comments.Got calluses? Rips? Tears?Check THIS forum thread out for some solutions. Notes, tools, articles and ephemera:Walnuts - The Original Health NutA CrossFit Startup Guide, pt. 1 (pdf), from the CF JournalThe Dumbbell Bear (pdf) from the CrossFit JournalWork Capacity 101 from Ross Training