CrossFit

Strength

9-7-7-5

Bench Press*

*Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging.

Metcon

3 ROUNDS FOR TIME

15 Hand Release Push-Ups

25 Power Snatches (75/55)|(65/45)

Spark

Strength

3 RDS

Tempo Deadlift (3.1.1.1) x 8

Curtsy Lunge x 8

Metcon

AMRAP 15 With a Partner

1 DB Thruster #50/35

2 DB Burpee

3 DB Front Squat

4 DB Step Up

One partner completes a full round before switching