Monday - 140725

CrossFit W.O.D:
Strength:
Strict Press
5-5-5-5-5

Metcon:
5min AMRAP of:
6 Hang Squat Clean (#60/40)
10 Pull-ups

-1min Rest-

5min AMRAP of:
15 KB Goblet Step-up (#24/16)
15 KB Swing (#24/16)

Endurance:
8 Rounds for time:
30/24 Cal Row // 26/20 Cal Bike
25 Sit ups
15 Dual DB Thruster (#15/10x2)

CrossFit Strength:
Part A:
Deadlift
5-5-4-4-3-3

Part B:
6/6 deficit KB suitcase Lunges

*1min Rest after each set

Metcon:
3 Rounds For time:
10 Sandbag squat (#75/45)
10 Burpees
5 Strict Handstand push-up

Gymnastics:
Skill:
Butterfly Pull Up

Strength:
20 Min Emom:
Min 1- 3 Arch Pulls/ 8 Weighted Scap Pulls
Min 2- :40 Max V. Ups
Min 3- 2 Pegboard Climbs
Min 4- 8/8 KB Side Flexions
Min 5- Rest.