CrossFit WOD
Strength:
Back Squat
3-3-3-3-3
Hold 2 Sec At The Bottom Of Each Rep
Build to a heavy set of 3 reps
15:00 TC

Metcon:
15-12-9-6-3
Hang Power Snatch 43/30kg
Ring Dips
5 Burpees after every round
18:00 TC

Endurance:
Metcon:
AMRAP 20
12 TTB
10 Burpees Box jumps
400m Run
Then:
AMRAP 20
20 Russian Swings 20/12kg
20 Push ups
400m Run

CrossFit Strength:
Accessory
4 Sets
15m Each arm KTB Top-Down Carry
10 Barbell Goodmorning
Build up the weight

Strength
Back Squat
In 18:00
3-3-3-3-3
Build to heavy 3 reps
2sec Pause at the bottom of each rep

Metcon
AMRAP 7
5 Over Head Squats 60/40kg
7 C2B
21 Double unders