| Warm-Up | 10 Minutes | |
| Strength / Skill | Overhead Squat | |
| 25 Minutes | Work up to 5 rep max OHS weight | |
| 5 – 5 – 5 – 5 (3 or 4 sets), then | ||
| 3 – 3 – 3 – 3 (at 5 Rep OHS max) | ||
| Metcon | 7 Rounds for Time | |
| 5 Pull Ups | ||
| 10 Pushups | ||
| 15 sit-ups |
| Warm-Up | 10 Minutes | |
| Strength / Skill | Overhead Squat | |
| 25 Minutes | Work up to 5 rep max OHS weight | |
| 5 – 5 – 5 – 5 (3 or 4 sets), then | ||
| 3 – 3 – 3 – 3 (at 5 Rep OHS max) | ||
| Metcon | 7 Rounds for Time | |
| 5 Pull Ups | ||
| 10 Pushups | ||
| 15 sit-ups |
Shogun CrossFit 