CrossFit WOD

Strength: Ring row (deficit/weighted)
Find 5RM

MetCon: For time:
100m Suitcase carry (R)
50 Double unders
100m Suitcase carry (L)
40 KBS 32/24
100m Suitcase carry (R)
30 T2B
100m Farmer carry (L)

Olympic Weightlifting WOD

20 min to establish 1RM C&J
Snatch pull 5x5x100
Front squat+backsquat 3×7+13×60%1RM backsquat