3-3-3-3-3 Pushpress (increase weight each set)

Then:

3 x 3 turkish getups each arm

Then:

max double unders in 10 mins

when you break a set do 20 abmat situps

Post weights and reps to comments.

3-3-3-3-3-3 Front squats (increase weight each set)

Then:

AMRAP 10 mins

3 power cleans @ 60% 1RM

6 pushups

9 air squats

Post weights and rounds to comments.

Found an amazing article today from Crossfit football, check it out.

http://www.medicalnewstoday.com/articles/199867.php

I realise I haven't been here for a while, more regular posts starting from tomorrow.