Strength:
Weighted Ring Dips 3-3-3-3
Metcon:
For time:
40 DeadLifts
10 Burpees over the bar
30 Hang Power Cleans
10 Burpees over the bar
20 Front Squats
10 Burpees over the bar
10 Jerks
10 Burpees over the bar
RX=50/35kg
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH
CrossFit W.O.D Strength: Front Rack Lunges 8-8-6-6-4-4 (Total) Metcon: 20:00 Min AMRAP: 7 Cals Bike 14 Walllball Shots #10/6kg 7 HSPU 14 toes to bars CrossFit Endurance 20:00 Min AMRAP: 400m Run 40 Plate OverHead Lunges #15/10kg 30 Plate GTOH 20 Weighted Sit-Ups 10
CrossFit W.O.D Strength: 5 Supersets of: 8-10 Strict Toes To Bars 15m/Per Side 1Arm OverHead 1Arm Farmer's Walk (Work With 2KB) Metcon: "Death By Burpee to Deadlift" #2x22.5/15kg, Start With 3 Reps at 00:00 And Increase By 1 Rep Every
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-3-2-2-2 Metcon: E02:00MOMx7 Rounds: 3 Bar Muscle Ups 6 RKBS #32/24kg 12 Air Squats CrossFit Endurance 04:00 Min On(AMRAP)/03:00 Min Row\Bike @6 x 7 Rounds: 10 Toes To Bars 15 2DB Burpee To Clean #2x17.