Crossfit

A) 12-10-8-6-4 db strict press.

After each set 1 lap rig double kb front rack carry.

*Try to increase db weight every round. Rest as needed between rounds.

 B) 3 rounds:

Row 500m-18 deadlifts (135/95lb)-12 front rack lunges-9 STOH.

Rest 2 minutes after each round.

Rx-Plus

155/105lb

Metcon Class 

10 rounds:

15 kb swings-5 pullups-15 wallballs-5 toes to bar