Crossfit

A) Front squat 5 sets x 3 reps
Start @ 75% + ascend in weight as form allows
B) 3 rounds of 3 minutes on 1 minute off AMRAP:
10/8 calorie row-10 wallballs- 10 hang power snatches (75/55lb)
*Start where you left off each round

Rx-Plus

95/65lb