CrossFit WOD (workout of the day)
PCL/BP 10 x 5
then
Overhead Squat (#115/#75)
Toes to Bar
American Swing (24kg/16kg)
18, 15, 12, 9, 6, 3 for time

CrossFit LT Class (less technical)
EMOTM
Plank 15 seconds*
DB box step overs: 8
DBs 2x 35/25 #
Box 24/20 “
*scale up→ sub 1 wall walk for plank
then
DB FSQ: 8
DB ALT ROW in PL:8
Straight-legged ab mat: 16
5 rds for completion