Strength/Skill

• Floor Press
• 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
• Go off of 3 rep max + 5lbs
• Perform 15 Band Pull Aparts after first 4 sets

WOD

• 10 rounds for time:
• 10 Pushups
• 20 Double-Unders

CROSSFITNESS @ 6pm
Strength
5 Sets of
40 yd Sled Pulls at Body Weight
10 Mini Band Rows and OH Reaches

Conditioning
4 Rounds**:
20 Single Unders
5 Ball Slams
20 Single Unders
5 Ab Mat Sit Ups
(**Double the reps each round… 20, 40, 80, 160 and 5, 10, 20, 40)