Warm-Up Run 400m / Row 500m / Bike 25 Cal Five rounds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps Strength Back Squat 3-3-3-3-3 After your warm-up – Squat 3 Reps at the given percentage every 3 Minutes for a total of…

Warm-Up 4rounds of: 10 Plate Ground-to-Overhead, 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength Snatch 1-1-1-1-1 CrossFit Workout 3RFT: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 60/40