CrossFit WOD:
Strength:
Dual DB Z-Press
6-6-6-6-6

Metcon:
AMRAP in 18min of:
3-6-9-12...
Toes-to-bar
Wallballs (#10/6)
Russian KB Swings (#32/24)

Endurance:
3 Rounds for time:
50 Situps
40 Plate Overhead Lunges (#10/5)
30 Cal Row
20 Burpee Pullups
1min Plank

CrossFit Strength:
Part 1- 10 min:
In 5 sets:
Build to heavy rep of-
1/1 TGU

Part 2- 10 min:
3 sets:
30/30 sec Single arm KTB Suitcase hold
30-40 sec BB Front squat hold down (45% from 1RM)

Part 3- Heavy Metcon
15-12-9
Deadlift 110/85 kg
strict C2B/pull ups

Time cap: 9 min