Crossfit

A) Front squat: 4×8 reps. Heavier than two weeks ago.

Superset w/ 15-20 second ring support hold.

B) Pressing Bonanza!

10-9-8-7-6-5-4-3-2-1

push press (95/65lb)-ring/bar dip-pushup

*11 minute cap

Rx-Plus

A) Ring support L-sit hold B) 115/75lb

Metcon Class 

6×30 secs on 30 off calorie row.

Rest 2 minutes.

6×30 secs on 30 off 10m shuttle sprint.

Rest 2 minutes.

6×30 secs on 30 off wallball.

Rest 2 minutes.

Then do 15-12-9-6-3

db push press (35/25lb)-box jump over.