Crossfit
A) 12-10-8-6-4 db strict press.
After each set 1 lap rig double kb front rack carry.
*Try to increase db weight every round. Rest as needed between rounds.
B) 3 rounds:
Row 500m-18 deadlifts (135/95lb)-12 front rack lunges-9 STOH.
Rest 2 minutes after each round.
Rx-Plus
155/105lb
Metcon Class
10 rounds:
15 kb swings-5 pullups-15 wallballs-5 toes to bar