Warm up
Competition Strength: Russian Dips 5x5
4 minutes rest
WOD: AMRAP 15
10 HR Press ups
10 Front Rack Lunges 30/20
10 Pull ups
CrossFit Strength: Box Dips 5x5
4 minutes rest
WOD: 5RFT
8 Russian KB Swings 32/20
16 Cal Row
24 Jumping Squats
Recovery