Thursday - 220623

CrossFit WOD:
Strength:
Deadlift
4-4-4-4-4
*pause for 2sec at the top of each rep

Metcon:
AMRAP in 16min of:
6 KB Push-Press (#24/16,x2)
12 Toes-to-bar
18 Air-Squats

Endurance:
For time:
100 Goblet Lunges (#16/12)
50 Cal Row
100 Box Jumps
50 Cal Row
100 Pushups
50 Cal Row
100 Wallballs (#10/6)
50 Cal Row

CrossFit Strength:
Part 1: 15 min
6 min EMOM:
3 Strict Press 75-80%
1 min rest

3 sets:
10 Double DB Floor press
10 Pendlay Row

Part 2: 9 min
9 min EMOM, Alt:
1- 7-10 Pike push ups
2- 7-10 Strict Chin ups (NO Weighted)
3- 10 Goblet Cyclist squat

Part 3: Heavy Metcon
9 min Amrap:
5 Back squat 65%
15m Snadbag carry
Run up the stairs an back