Crossfit
A) Front squat: 4-5 sets x 5 reps
Start @70% + ascend in weight each set as form allows
*25 minute time cap
B) For total time
3 rounds of:
8 pullups-8 db burpee deadlifts (40/30lb)
Rest 1 minute
Then 4 rounds of:
4 db devils press-6 db thrusters
*13 minute time cap
Rx-Plus
chest to bar pull-ups and 50/35lb dbs