CrossFit WOD:
Strength:
E2.5MOM for 5 sets (12:30min)
Bulgarian Split Squat
4-4-4-4-4 (each leg)

Metcon:
For time:
Run 800m
Then 9 Rounds of:
7 Russian KB Swings (#32/24)
5 HSPU
1 Rope Climbs

Endurance:
AMRAP in 40min of:
Run 200m
1-2-3-4... Rounds of "Cindy"
Round of Cindy:
5 Pullups
10 Pushups
15 Air-Squats

CrossFit Strength:
Part 1- 10 min
E2MOM for 5 sets:
5-5-5-3-3 Press
30 sec weighted plank hold
65-75% from 1RM
*Add weight every set

Part 2- Heavy Metcon
2 Rounds:
2min AMRAP:
8 Double DB Power Clean
10 Double DB Front rack Reverse lunges
2min AMRAP:
1 Wall Walk
3 Sandbag cleans

1min Rest between rounds

Part 3-
2 sets:
1 min Sandbag hold
1 min Double DB Framer carry hold