Warm-Up

3 Sets:

5 Barbell Front Squats
5 Barbell Push Press
20 Single Unders

Strength/Skill

Push Press

5 @65%
4 @70%
3 @75%
2 @80%
2 @80%
2 @85%

WOD

8 Minute AMRAP:

7 Thrusters 115/75
14 Deadlifts
21 Double-Unders

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Sweat class

Warm-up

3 Sets:

10 step-ups
10 pineapple pickers
10 banded pull-aparts

WOD

18 Minute AMRAP

Every 3 minutes, complete 3 burpees

6 pull-ups/ ring rows
6 DB step-ups
6 KBS
6 DB lunges