Main – CrossFit
Push Jerk (3×3 @80%, 2×2@ 85%, 1×1@90%)
Weightlifting
Front Rack Lunge (4×6 (work into heavy 6 each leg. This is standing))
Metcon
Times Up (AMRAP – Reps)
9 min AMRAP
Burpee Box Jump (24/20in) (30/24in)
KB Swings (53/35lb) (70/44lb)
HSPU
ladder up by 1