40/30-Cal. Row 30 Deadlifts (155/115 lb.) 20 Lateral Box Jumps (20/16 in.) 5 Rounds

Weighted Step-up 5 – 5 – 5 – 5 – 5 *Optional Finisher

50-40-30-20-10 Single-Arm DB OH Squats (40/25 lb.) 50-ft. Handstand Walk each round

5 Bar Muscle-ups 7 Power Clean and Jerks (115/75 lb.) 3 Rounds

9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. 5 Rounds

Bent-Over Row 3 – 3 – 3 Thruster 3 – 3 – 3 *Optional Finisher

4 Burpee Box Jumps (24/20 in.) 18 Double-unders 10 Rounds

Every 3 min. perform: 100-m Farmers Carry (Heavy) 16 Hang Power Snatches (95/65 lb.) 3 Rounds

Father, husband, Egyptian archaeologist, Bible scholar, artist, sports fan, author of Land of Rameses, and CROSSFITTER "I am an archaeologist. Each summer I go to the Middle East on a dig. This was the first excavation I have participated in after doing Crossfit and what a clear difference! Doing archaeology is extremely tiring. Not only is the work of moving by hand tons of dirt (literally tons), small boulders, and other debris tiring, but working in the hot sun often with

Max 1-k Row Rest 3 min. Max Set Front Squats (115/75 lb.) Rest 3 min. Max 500-m Row Rest 2 min. Max Set Front Squat (115/75 lb.) Rest 2 min. Max 250-m Row Rest 1 min. Max Set Front Squats (115/75 lb.)