CrossFit
Strength
Front Squat
4 x 3 at 80+%
Metcon
4 RFT
6 Dual Arm DB Hang Squat Cleans, 50/35
6 Dual Arm DB Box Step Overs 50/35
100m Farmer Carry

BarBell
Snatch + OHS
Start at 60%
Build up over 6 sets