Crossfit

For 30 minutes, ever 3 minutes:

1 Clean + Jerk (heavy!) + 5 MU + 5 HSPU

Sport

Barbell L Seat Press: 5 x 10 reps.

Then “Mooch”

Complete as many rounds as possible in 9 minutes of:

225 lbs Back Squats – 3 Reps
Pull Ups – 6 Reps
Push Ups – 9 Reps