Weightlifting

Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm, Paused Glute Bridges- 3x3 (10 sec hold)

Concentric only DB box jump- 5x1

Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90% - Use 90% of 1 RM

Straight leg DB Deadlift- 3x10

Bent Over Barbell Row- 3x15

CrossFit Light

1.

21-15-9

DB Thrusters (35/25#) 2 DBs

Jumping pull ups

2.

5 Rounds

30 sec Devil Press (25/15#)

30 sec Rest

30 sec Med Ball Sit Ups (14/10#)

30 sec Rest