Strength

Back Squat: 5-5-3-3-3

Bench Press: 5-5-3-3-3

Ring Rows: 3×12

FSR Raises: 3×12

METCON: 6 RFT
200M Row
15 Dumbbell Thrusters (35/20)
10 TTB
5 Deadlifts (315/223)

Clean + 3 Front Squats: 5 sets

3 Push Press + 2 Push Jerk: 5 sets

Wide-Grip Weighted Pull-Ups: 5×5

GHD Sit-Ups: 3×12

METCON: Do the day’s CrossFit workout.