3 x 10-15 each

A1. Dumbbell Walking Lunge
A2. Body Rows
A3. Roll up

B1. Goblet Squat
B2. Push up +
B3. Side Plank

5 Rounds for time
Thrusters x 15
Box Jump x 15
Knee to Elbow

5 Rounds
KB Swings x 1 min.
Burpee x 1 min.
Pull-ups x 1 min.
Rest x 1 min

Dead Lift x 5-4-3-2-1
Bench Press x 5-4-3-2-1
DB Row x 5-5-5-5-5

The Paleo Solution

Strength: 3-5 x 3-5
FSQ
Chin-up
DB Push Press

CrossFit Class and Personal Training has been canceled for today.

Warm up:
Foam Roll x 6 min
Samson stretch+10 dislocations each side
Burgener warm up
Roll up x 15
Superman x 10
swimmers x 10
Push up+ x 10
Body Rows x10

WOD
Snatch x 1-3 for 15 min.

4 rounds
OHSQ x 6-8
Chin ups x 6-8
Run x 200 m

For time:
Press x 12-10-8-6
SDLHP x 30-25-20-15
Sit-up x 30-25-20-15