CrosSFit

10 minutes: 1 RM single arm DB Shoulder press

Then for time: 30 Sh to OH 155/105.

Every time you drop 3 pullups.

Sport

10 minutes: 1 RM single arm DB Shoulder press

Then with a partner:

50 Sh to OH 155/105, 50 CAL Row, 50 Front Squat 155/105,

500 meter run,

50 Hang Power Clean 155/105, 50 Burpee/Pullups.

Partners split the barbell reps, the row calories, and the burpee pullups. Each partner does the run.