CrosSFit

Front Squat: 3 RM. TEST!

Then 15 minutes: rotate 1 min per station:
2 trips across rig Bear Hugging 2 x 45# plates/25# plates,
12 DB thrusters 50/35,
4 strict pullups.

Sport

OHS: 12 minutes to find a heavy 10.

Then Run workout:

800 Meter Run
9 Muscle UPs, 50 Deadlifts (135/95)
800 Meter Run
7 Muscle Ups, 35 Deadlifts (135/95)
800 Meter Run
5 Muscle Ups, 20 Deadlifts (135/95)