Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Front Squat (5×5 @ 80-85% work up to 80% then 5 rnd)

Barbell Row (work up to a moderatly heavy 5)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
5 Squat Clean 155/105
30 DU
rest 3 min

Metcon (AMRAP – Reps)

Max Wallball in 3 min