Crossfit

A) 4 rounds for quality:

10-12 db bench press

10-12 plyometric pushups

30 second weighted superman hold

*16 minute time cap

B) 15 minute EMOM:

1) 15/12 calorie bike erg

2) 1 round of DT

(12 deadlifts-9 hang power cleans-6 push jerks)

(155/105lb)

3) rest

*1 round of DT will be hard to finish in a minute.

*Scale weight accordingly and scale reps as needed to 9-6-3