A
Run 400
3 rounds
6 Pushups + KB Pull Across
6 Strict Pullups
6 KB Windmills each arm
*KB Pull Across - Set a KB to the side of your pushup location. Do a pushup, the reach your opposite arm under your body to grab the KB and pull it under you to the opposite side.
(15 min)
B
Bench Press
3x5 *72.5%
1xMax
Rest 2.5 min between sets
*Do not exceed 15 reps on final set.
(20 min)
C
21-15-9
Snatch (95/65)
Pullups
*10 min Timecap
D
5 min CrossFit Svasana