Crossfit
A) Every 5 minutes for 30 minutes complete:
6 touch & go deadlifts (275/185lb)
15 burpees over bar
row 300m/250m
*If not getting at least 2 minutes rest, scale to 10 burpees
*Deadlifts should be heavy, but you should be able to do 6 unbroken with a flat back
B) OH mobility
Rx-Plus
315/205lb