Crossfit

A) 4 rounds for quality:

10-12 db bench press

10-12 plyometric pushups

 30-45 second weighted superman hold

*Coaches choice plyometric pushup. Scale to regular strict pushup if needed

*For superman hold, hold change plates (like 2.5lb plates) in each hand with arms locked out in front of the body

*16 minute time cap

B) 13 minute AMRAP:

4 strict pullups

8 OH squats (115/75lb)

12 db box step overs (35/25lb) (20/18″box)

Rx-Plus

135/95lb and 50/35lb dbs