CROSSFIT

Strength:

Back Squat (5-3-1) @ 75%, 85%, 95% of 1RM.

Metcon:

4 rounds for time:

10 Touch & Go Clean & Jerks (65/95),

20 Toes 2 Bar.

*Bar must be returned to ground on each touch & go rep.

On-Ramp

Skills: Hang Clean, Push Press, V-ups.

Then,

4 Rounds for timeā€¦

10 Hang Clean & Press,

15 V-ups.

Masters

3 Rounds for time

10 Hang Clean & Press

15 Knee Raises (from Rig )