Strength/Skill

• 4 sets:
• Backwards Sled Pull 40yds @ bodyweight
• 1 minute plank after each set

WOD

• AMRAP in 15 minutes:
• 6 Pullups
• 9 Wall Balls (20/14)
• 12 KB Swings (55/35)
• R+: Chest to Bar Pullups and 70/45lb Swings
  

CROSSFITNESS @ 6pm
Strength
4 Sets:
5 Pullups/Ring Rows
10 Shoulder Press
15 Squats

Conditioning
AMRAP in 12 mins:
20 yd Backward Strap Sled Pulls
10 Wall Balls
Rest 30 seconds