151103 - CrossFit

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Warm-up
3 rounds
15 cals row or airdyne
15 jump lunges
15 push-ups

1. 4 rounds  
   20 steps twisting med ball lunges M:20 F:14
   rest :60
   Max reps dips
       B. box dips
       I. lightly banded ring dips
      A. ring dips
   rest :60
2. Partner WOD (alternating)
   AMRAP 10: 
   5 power cleans M:135 F:95
   10 hand release push-ups

Strength

Establish 1RM back squat, 1RM press, 1RM deadlift, 1RM bench press, 5RM back squat, 5 RM press 5 RM deadlift as it applies to you.