Crossfit

25 Min Time Cap:

Back Squat 1×1 @90%

2×4 @75-80%

2×8 @65-70%

B) 10 Minute ascending ladder:    2 reps every round.

2 power cleans (95/65 lb)

2 pushups

2 thrusters

2 pullups

MetCon

A) Every 3 minutes for 5 rounds:

5 Pull Ups

10 db GTOH (35-45 lb/25-30lb)

15 Jumping Lunges

200m Run

Rest 5-10 Minutes

B) Every 3 minutes for 5 rounds:

1 minute max cal on erg of choice