Main – CrossFit

Push Jerk (3×3 @80%, 2×[email protected] 85%, 1×[email protected]%)

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