CrossFit
Bench press; heavy triple

AMRAP 18
10 HSPU/Pike HSPU
15 Box Jump 24/20
20 TTB/Hanging leg raise
25 cal Row

CrossFit Performance
Power Snatch; heavy single
Power Clean; heavy single

Bench press
60% 2
70% 2
75% 2
80% 2
85% 2 x 3 sets
5 MU between each set

AMRAP 18
10 HSPU
15 Box Jump 24/20
20 cal Row
25 TTB