CrossFit WOD
Strength:
Front Squat
4-4-4-2-2-2
15:00 TC

Metcon:
AMRAP 15
10 Dual DB/KTB Step Up 22.5/15kg / 24/16kg x2
5 Burpees
10 Dual DB/KTB Push Press
5 Burpees

Endurance:
Metcon:
5 Rounds
400m Run
15 Dual DB/KTB Hang Squat Clean 15/10kg/ 16/12kg
10 Burpees
Rest 3:00
5 Rounds
500m Row
15 Dual DB/KTB Deadlifts
10 Pull Ups
45:00 TC
CrossFit Strength:
Accessory
3 sets
10 Deficit Push Up
10 Cyclist Squat

Strength
Back Squat
8-6-4-4-4
In 15:00 Build to heavy 4 reps

Metcon
3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups
9:00 TC