9am 

Strength

Shoulder to Overhead 1RM

Metcon

5 RFT

10 Swings

20 Pushups

Run Parking Lot

10am Advanced Only 

Strength

Shoulder to Overhead 1RM

Metcon

7RFT

3 Muscle Ups (3 Burpee Pullups)

4 Deadlifts 275/185

5 HSPU

6 Box Jumps 30/24