Crossfit

A) 5×5 front squat 75% +

*25 minute cap

B) 5 minute AMRAP of DT :

12 deadlifts-9 hang power cleans-6 push jerks (155/105lb)

Rest 3 minutes

5 minute AMRAP of DT:

12 deadlifts -9 hang power cleans -6 push jerks  (95/65lb)

Rx-Plus

175/125lb then 155/105lb

Metcon Class

A) 5 rounds of 1 min on 1 min off:

max calorie assault bike/bike erg

Rest 5 minutes

5 rounds of 1 min on 1 min off:

max db GTOH (40/30lb)

Rest 5 minutes

5 rounds of 1 min on 1 min off:

max calorie row