CFE

Wednesday Intervals:
3 x 20 cal Row, 25 wallballs (20/14) 1 min rest
3 x 20 cal bike, 20 KBS (53/35) 1 min rest
3 x 10 shuttle runs, 10 MBC, 1 min rest

Then:
1,2,3,4,5,6,7
Strict pull-ups
*10 lateral raises after each set

CrossFit

Strength:

Squat snatch 65-70%

• Emom 10: 2 position squat snatch+1 OHS
  •  *hang / floor*

metcon

• 4 min amrap
  • 20 double under 
  • 8 hang power snatch 75/55 
  • 4 lateral bar burpees

-Rest 2 min –

• 4 min amrap 
  • 20 double under 
  • 6 hang power snatch 95/65 
  • 6 lateral bar burpees 

-Rest 2 min-

• 4 min amrap 
  • 20 double under 
  • 4 hang power snatch 115/85
  • 8 lateral bar burpees