CROSSFIT

Strength

Back Squat 5×4 @ 85%

Front Squat 4×4 @ 85%

MetCon

13 Minute AMRAP of:

3 KB Swings (35/55#)

3 CTB Pullups

6 KB Swings (35/55#)

6 CTB Pullups

9 KB Swings (35/55#)

9 CTB Pullups

*Add 3 reps every round until time expires

CROSSFIT LIFT

Bench Press 4 x MAX @ 70%

Strict Press 4 x MAX @ 80%