CrossFit
STRENGTH:
Front Squat (3-3-3) warm up, thenĀ @ 80%, 85%, 90% 1RM

WOD:
400 meter Pinch Carry (25/15) bumper plates,
Then, with no rest, 3 rounds of,
25 Wall Balls,
12 Power Snatches (95/65)
8 Knees 2 Elbows

On-Ramp
SKILLS:
Snatch
Push ups
V-ups

WOD:
8 minute AMRAP of,
6 Hang Snatches
9 Push ups
12 V-ups