CrosSFit

Barbell L Seat Press: 5 x 10 reps.

Then: 2-4-6-8-10-12-14
Thruster 115/75
KBS 70/53
GHD Situps

Sport

Find Heavy 3 DL

Heavy 5 rep back squat
THEN
60 sec max reps at 75%
60 sec max reps at 65%