Run 1 mile 

Rest 3 min

5 rounds

5 bear complex 95/45

7 burpee 

9 hang clean 95/45

1 mile run then rest 3 min before starting the 5 rounds of 5 bear complex, 7 burpees, and 9 hang cleans 

Crossfit Total

press 

back squat

dead lift

complete on rep of each. Then add best reps together for one total 

on the minute
even minutes
5 front squat
10 box jump
odd minutes
5 pull up
10 sit up

stations 17 min AMRAP

station 1

15 dead lift 135/95

30 air squat

-run-

station 2

60 kb swing 35/26

Open Gym