CrossFit WOD
Strength:
Strict Press
5-5-5-5-5
Build to a heavy set of 5
15:00 TC

Metcon:
5 Rounds For Time
400m Row/24Cal Bike
5 Dual DB's Devils Press 22.5/15kg
10 Dual DB's Front Squat
17:00 TC

Endurance:
Metcon:
AMRAP 40:00
1000m Row/60Cal Bike
20 Dual DB Push Press 15/10kg
10 TTB

CrossFit Strength:
Accessory
4 Sets
20 Banded Pull Aparts
8/8 DB Tricep Over Head Extentions
8/8 DB Hammer curls
Rest 2:00

Strength
Deadlift
In 18:00 Build a Heavy set
10-10-8-8-6-6-4-4

Metcon
3 Rounds For Time:
5 Hang Squat Clean 70/50kg
3 Burpees
7 HSPU
3 Burpees