CROSSFIT 

Strength:

Deadlift (5-3-1)
@ 75%, 85%, 95% of 1RM

WOD:

For time…

15-12-9-6-3
Front Squats (65/95)
Push-ups
Knees 2 Elbows

ON-RAMP

Skills:

Row
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paraletts)

WOD:

For time…
500 m Row
15-12-9
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paralettes)