CrossFit WOD
Strength:
Front Squat
3-3-3-3-3-3
@32X1
15:00 TC

Metcon:
AMRAP 15
5 Bar Muscle Ups
10 KTB Swings 32/24kg
15 Box Jumps
20 Push Ups

Endurance:
Metcon:
AMRAP 40
75 Double Unders
50 DB Snatch 17.5/12.5kg
25 V-Ups
400m Run

CrossFit Gymnastics:
Skill
Lache & Bar Swings

Strength
16 Min Emom:
Min 1- 4/4 Negative Step Up
Min 2- Max Ring/Bar Dips
Min 3- 10 GHD Sit Up
Min 4- 15 Shoulder Raises.