CROSSFIT

Strength:

Shoulder Press (5-3-1) @ 75, 85, 95% of 1 RM.

Metcon:
3 rounds for time…
12 Deadlifts (95/135),
21 Burpee Box Jumps (20/24).

ON-RAMP

Skills:

Deadlift, Burpee, Sit-Ups

Metcon:

10 AMRAP

5 Deadlifts

8 Burpees

10 Sit-ups