CrossFit WOD

Strength:

A) Deadlift 5x5xElements Weight

B+) Frontsquat 5x5x90% of 5RM from sunday

MetCon:

12 minute ascending ladder

1-1,2-2 etc

Cluster 60/40

BMU

A) KB thruster by ability+ pullup by ability

B) Thruster 30/20 + pullups by ability

C) 42.2/30

D) 50/35

E) RXd

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Strength & Accessory WOD

Strength:
Shoulder Press 5*75% (3RM/90%1RM); 3*85%: +1*95%
Back Squat 5*75% (3RM/90%1RM); 3*85%: +1*95%

Accessory: Weights by ability
Weighted Push Ups 3*8-12 reps
Dumbbell Bent Over Rows 3-4*10-15