Strength/conditioning:  EMOM x 10:  Odd - Max shuttle sprints in 40 seconds (10 meters each), Even - 3 bench press (climbing) Workout of the Day: "2016 CrossFit Liftoff Event 3" AMRAP in 15 minutes: 25 pull-ups 50 calorie row 100 overhead squats (45/35) 50 box jumps (24/20) 25 pull-ups...