CrossFit WOD (workout of the day)
DL 5 x 10 E3M
then
:20/:10 x 40
Cycle through exercises:
Box Jump(20”)
Power Clean (#135/#95)
Ring Push-Up
Double Under

CrossFit LT Class (less technical)
Single arm DB TH
4R/4L
Single arm DB SN
4R/4L
Single arm DB h/c step up
4R/4L
12:00 AMRAP
DB 2x 35/25
Games Standards scale up to 2 x 50/35
then
*Bumper Plate Pinch Hold (2 BPs)
*Bumper Plate OH Lock out ALT lunges
*Bumper Plate BOR
:20/:10
5 rds (15 intervals)