Warm-Up
Flow State 7 Minute AMRAP
Ring Row
SA Dumbbell Push press( open hand has a racked KB)
SA Dumbbell Push Press(match reps from bad side)
Sumo Squat Jump (with KB from PP)

Strength
5 sets 6-8 reps
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up

Conditioning
”Lt. Dan” A crossfit Bayonne original: subject to change but i’m definitely keeping the name.
3 Rounds, 5 Minute AMRAP
30 Calorie Row
20 Back Squat 225/135 (you should be able to perform the first round unbroken)
in remaining time…
ME Wall Ball
Rest 2 Minutes between rounds