CrossFit

Warmup

3 rounds
15 Russian KB Swings
10 Goblet Squats
5 Push Ups with :02 hold at the bottom with chest off floor

Strength

Bench Press
10-5-3-1-1-1

WOD

Team Series 17.4 (Partner WOD)
For time:
100-cal. row, switch as needed
100 toes to bar, total
Partners switch at any time but must tag hands

Beginner: Hanging Knee Raises

Competition Class

5 Rounds
Max Effort Dumbbell Bench Press 35/20s
Max Effort Ring Row
Rest as needed between rounds

With a partner
5 min AMRAP
Squat Clean and Jerk 155/105
-Then-
5 min to Establish 1RM Clean and Jerk
*Partners Share a Barbell