CrossFit W.O.D:

Strength:

Strict pull ups 6×3

 

MetCon:

3 Minute AMRAP:

Toes to bar

Rest 1 minutes

3 minute AMRAP:

Burpees

Rest 1 minutes

3 Minute AMRAP:

Goblet squat 32/24kg

1 minute rest

3 minute sit ups

 

Strength & Accessory W.O.D:

Strength:
Bench Press
Snatch Grip Deadlift
5-5-5-5; +5*85% (from last set)

Accessory:
Ring Rows (deficit) 3*8-12
Nordic Curls 3*5-8