Crossfit

Weightlifting
Overhead Squat (5×3)
Ascending
3RM
Dumbbell Bench Press (5×10)
Same Weight All Sets
Moderate Rate

Metcon
Metcon
10-9-8-7-6-5-4-3-2-1

Pull Ups
American KBS
Hand Release Push Ups

TC – 16min
TT – 12min

RX – 55/35

Leg/Int – 35/26