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