Main – CrossFit

Single Arm Dumbell Press (4×3 (each arm; can use KB))

Pull-ups (4×2)

Metcon

CFP Test #3 (AMRAP – Reps)

6 min AMRAP
Ladder by 2 reps
(2-2,4-4,6-6,8-8 etc)
Burpee
Thruster (95/65lb)