Spend the class working up to a heavy Bear rep for the day.
(power clean, front squat, shoulder to overhead, back squat, shoulder to overhead, then drop or set down)
We are deloading this week, giving heavy back-squats and deadlifts a break so we can recover a bit and retest CrossFit Total next week.
We will be squatting and a bit of shoulder work in metcons Monday, Tuesday, and Wednesday, running Thursday for shake it all out and loosen up the hamstrings, and light weight medium rep deadlifting Friday.
Also during the class today, accumulate 100 push-ups.