CrossFit
STRENGTH:
Split Jerks (5×2) at 75% 1RM, if 1RM not established, use time to establish 1RM.

WOD:
For time,
60 Wall Balls
30 Pull ups
60 Slam Balls
30 Toes 2 Bar
60 Double Unders

On Ramp
SKILLS:
Hang Snatch
Push ups
Slam Balls

WOD:
12 minute AMRAP of,
6 Hang Snatch
12 Push ups
16 Goblet Lunges