CROSSFIT

Strength: Back Squat (3×5) @ 75% of 1RM.

Metcon:
40-30-20-10
Wall Balls (14/20),
Hang Cleans (65/95).

ON-RAMP

Air Squats, Pull-ups, Push-ups

Metcon

500m Row

Then…

3 Rounds

20 Air Squats

10 Pull-ups

10 Push-ups