CrosSFit

FS: 5 x 5 75-80+%, or heavy across the board.

Then for Time: 185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps

Sport

OLY + GYMN. Challenge ~10 min Death By Hang Power Clean 135/95/ HSPU.

During 1st min: do 1 HPC, then 1 HSPU. 2nd minute do 2 HPC, then 2 HSPU , 3rd min do 3 of each….to failure.

If failing before 10 minutes, cut 2-3 reps off each and continue as an EMOM workout till either 10 minutes or last till last person finishes.

Finish: 5 x 10 single leg deadlifts (total) + 10 ring rows.