Monday - 240723

CrossFit WOD:
Strength:
Deadlift
5-5-3-3-3

Metcon:
For time:
10-8-6-4-2
Hang Squat Cleans (#70/50)
Bar Muscle-ups
*30 Double Unders after each set

Endurance:
For time:
Run 1600m
300 Situps
200 KB Swings (#16/12)
100 Goblet Lunges (#16/2)
Run 1600m
*Split reps as you like (not runs)

Gymnastics:
Skill- Rope Climb & Plyometric Push Ups

Strength- 20 min Emom:
Min 1- 6-10 False Grip Ring Row(Elevated Feet)
Min 2- Max Strict T2B
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!