CROSSFIT

Strength:
OH Squats (5-5-5) @ 75%, 80%, 85% of 1RM

WOD
(x2) 9 minute AMRAP’s with 2 minutes rest b/t,
5 Bear Complex (75/115)
15 KB Swings (35/53)
25 Double-Unders

ON-RAMP

Skills:
Front Squats
Burpee’s
KB Sumo Hi-Pulls

WOD
3 Rounds for time:
8 Front Squats
12 Burpee’s
15 KB Sumo Hi-Pulls