CROSSFIT 

Strength:
Back Squat (3-3-3) @ 80%, 85%, 90% of 1RM.

Metcon:
15 minute AMRAP of,
30 Double Unders,
20 KB Swings (35/45),
10 HSPU’s.

ON-RAMP

Skills: 

Air Squats, Pull-ups, Push-ups

Metcon:

500m Row

Then…

3 Rounds

20 Air Squats

10 Pull-ups

10 Push-ups