Crossfit

Strength
Front Squats (5-5-5) @ 60%, 65%, 70%, 1RM

WOD
20 minute AMRAP of,
5 Hang Cleans (95/65)
10 OTB Burpee’s
15 KB Swings (53/35)

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