CROSSFIT

Strength:
Push press (3-3-2-2) @ 75%, 80%, 85%, 90% of 1RM.

Metcon:
13 minute AMRAP…
12 box jumps (20/24),
10 KB Snatches (26/35),
8 Knees to elbows.

ON-RAMP

Skills:

Air Squats, Pull-ups, Push-ups

Metcon:

500m Row

Then…

3 Rounds

20 Air Squats

10 Pull-ups

10 Push-ups