Strength:
Push Press (5-3-1) @ 75%, 85%, 95% of 1RM.
Crossfit
15 minute Amrap of;
10 Turkish Get-ups with slam ball (10/15),
20 Lunges with slam ball (10/15),
30 Sit-ups.
On-Ramp
Review:
Turkish get-ups, goblet squats, V-ups
10 min AMRAP
10 KB Turkish Get Ups
20 Goblet Squats
20 V-ups
Masters
10 min AMRAP
4 Turkish Get Ups
10 Set Ups
12 V-ups