CrossFit

Strength

Overhead Squat for load:

3 x 5

Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

Metcon

FOR TIME

20-16-12

Alt. DB Squat Snatch (50/35)|(35/20)

Up-Downs Over DB 

Spark

Strength

5 SETS 

8 Tempo Strict Press (21X0)*

8/8 KB Upright Row  

Metcon

AMRAP x 2 MINUTES

Max DB Push Press (40/20)

-Rest 1:00-

AMRAP x 8 MINUTES 

10 Pull-Ups 

10 Up-Downs 

-Rest 1:00-

AMRAP x 2 MINUTES

Max DB Push Press