Got this.
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. push press 4-4-4-4
B. 100 DB squat cleans for time (40/25)
*5 burpees at the start and EMOM
CSPORT
A. AMRAP in 10 min
10 curl to press
10 DB front squats
1 lap “gun” carry
B. AMRAP in 10 min
10 bench press
10 SA rows per arm
200m row
C. AMRAP in 10 min
10 back ext
15 sit ups
200m run
D. AMRAP in 10 min
10 push ups
10 box jumps
10 cal bike