Strength/Skill

• Back Squat
• 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
• Go off of 3 rep max + 10lbs
• Perform 5 Hurdle Jumps after first 4 sets

WOD

• 200yd Farmer Carry (10 lengths)
• then
• 4 rounds:
• 15 Ring Pushups
• 20 DB Step-Ups (50/35) – 10L, 10R

CROSSFITNESS @ 6pm
Strength/Skill
3 Sets
5 One Arm KB Swing R
5 One Arm KB Press R
5 Rack Front Squat R
5 One Arm KB Swing L
5 One Arm KB Press L
5 Rack Front Squat L

Conditioning
3 x 1 minute stations
Jump Rope
Burpees
DB Hang Power Cleans
Plank Variations