Technique:

5 RM Deadlift (15 Min Time Limit)

METCON:  3 RFT

400M Run

50 Back Extensions

50 Situps

25 Med Ball Slams

25 Squats

3 RFT:

50 Double Unders (sub 200 Singles or 100 Jumping Jacks)

40 Sit Ups

30 Med Ball Cleans

20 Pull Ups

10 Handstand Push Ups

Evening Class @ CCP

Technique: Push Press 3rm
Warm Up: 3, 5, 8
Work: 3, 3, 3, 3 building to max load

METCON: 3RFT
400M Run
21 Swings (55#/35#)
21 Goblet Squats
12 Ring Rows