Main – CrossFit

Warm-up

3 Rds:
5 BS
4 Box Jump @ 30/24 [step down]
3 HSPU

Weightlifting

A): Back Squat (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Shoulder Press (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

Metcon

Alactic

Metcon (Weight)

EMOM x 10:00
30m Butcher HiPush (110/70#)

Skill

5 Rds:
*Supine Ring/Bar Row – max reps
*Handstand Hold – :20/:10
15:00
Sled Drag @ 90/45#