Crossfit:A) Pull-ups 3 x 5 ss Alternating pistols 3 x 10 Rest 60s

B) Back squat 3 x 5 Rest 90s

C) AMRAP in 10 minutes of: 5 pullups 10 pushups 15 squats

OLY: A) Cleans (3 stop) Preload the bar and hold for 3sec, 1st pull drawing bar back and hold at knee for 3sec, pass through transition and hold at mid hang for 3sec, perform a mid hang clean and Jerk. 5x2

B) Split Jerk 4x2