CROSSFIT

Strength: Shoulder Press (5-5-5) @ 70%, 75%, 80% of 1RM.

Metcon:
5 rounds of,
7 Deadlifts (95/135),
14 OTB Burpies,
21 Box Jumps (20/24).

ON-RAMP

Skills:

Deadlift, Burpee,  Sit-Ups

Metcon:

10  AMRAP

5 Deadlifts

8 Burpees

10 Sit-ups