Main – CrossFit
Deadlift (2×5 , 2×3 )
add 5% to the 5 rep and add 5% more to the 3 rep
Single Leg RDL (3×5 (add DB or KB) )
opposite hand, opposite leg
Metcon
Duck (Weight)
EMOTM 9 min
20 DU (L2-10DU) (L1-40 singles)
5 Shoulder to OH (115/75lb Rx) (155lb/95lb Comp)