CrossFit

A1. Weighted Pull-ups
4 x 3-5;

A2. Strict Standing Dumbbell Press
4 x 8-10; New set every 2:30

C. 21-15-9
DB Squat Clean Thruster 22.5/15kg
Pull-up

Engine

A.20-Minute AMRAP
200m Run sprint
8 Thrusters 35/25
10 toes-to-bar

B. 5min Run at easy pace
then
6x2min run at moderate pace with 20 air squats at the end of each 2mins; no rest between work