Crossfit

A) 10-8-6-4-2 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) 5 rounds: 10 db power cleans (50/35lb) -5 renegade row pushups.

C) If time coaches choice core/accessory work

Metcon Class 

Run 800m.

Then 5 rounds of

15 kb swings-10 single arm kb thrusters (5/side)-15 toes to bar.

Then Run 800m