Warm up

Squat Therapy

Strength:

Back Squat

5,5,3,3

Heavy loads

Front Squat

8,8,6,6,

Athlete Pick loads

Metcon:

Partner Mash of:

3 rounds of:

400m Run (Both Run Together)

21 Kettlebell swings

15 Pullup 

(Partner A & B complete 21 and 15 reps each per round)

Then

5-minute rest

Then

10 Rounds of:

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerk

155/115 lbs

(Partner A Completes Even # rounds & Partner B completes odd # rounds)

0845 Shogun CrossFit Fundamentals Course