Strength:
Single-leg Romanian Deadlifts (barbell)
12-12-12-12 (6/6)
*20sec L-Sit after each set
Metcon:
3 Rounds for time:
30 Wallballs (#10/6)
15 DB Box Step-overs (#22.5/15,x2)
30 Pushups
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.