CrossFit

STRENGTH
Push Press: Build to a 1RM in 10 sets. 
METCON
4 Rounds of:
20 Renegade Rows (50, 35) (total reps)
20 DB Hang Power Snatches (50, 35) (10 each arm)
20 Calorie Row
Rx+:(Calories Ski Erg or Bike)