Crossfit

A) clean pull + hang clean + clean. Go every 2 minutes for 9 rounds.

*Start around 60-70% of 1Rm and ascend in weight as form allows. Can drop weight and reset after hang clean.

B) 3 rounds of

7 clusters (115/75lb)+ 7 ring MU

*Sub 7 chest to bar pullups + 7 dips for MU

Rx-Plus

135/95lb

Metcon Class 

5 rounds of

Run 400m

6 db burpee deadlifts (35+/25+)

5 db hang power clean + push press

4 db lunges

50 double unders

*Rest 3 minutes after each round