CROSSFIT 

Strength:

3x ME Deficit Push-ups with 2 minutes rest b/t sets.

Metcon:

EMOM for 20 minutes:

2 Curtis P’s (65/95) Power clean + RL lunge + LL lunge + Push Press.

ON-RAMP

Skills:

Hang Power clean, front rack lunge, push press.

METCON:

EMOM for 20 minutes..

2 Curtis P’s with Barbell only.

MASTERS

Metcon:

3 Rounds for time:

50 Jump Rope

10 Drop Lunges

20 Slam Balls