(Click on exercise for video demonstration)

Crossfit W.O.D

Strength:

Pull Ups. 5×5 (Add weight as needed)

 

MetCon: EMOM 20

Even – 7 Ring push ups

Odd – 7 Box jumps

 

Strength & Accessory W.O.D

Strength:

Bench Press
Snatch Grip Deadlift
5-5-5-5; +5*80% (from last set)

MetCon: 21-15-9
Clapping/plyo Push Ups
KB Swings (AHAP)
Jumping Lunges