CrossFit WOD:

Strength: 
A) Back Squat 5*5*Elements class weight.
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)

MetCon:

21-15-9

Hang power clean

Wallballs

 

1. A) KBS + WB 20/12
2. B) HPC by ability
3. C) 40/25
4. D) 50/35
5. E) 60/45

Strength & Accessory WOD:

Strength:

1. Bench Press: 3*80%; 3*85%; +3*90% (3RM/90% 1RM) 
2. Deadlift: 3*80%; 3*85%; +3*90% (3RM/90% 1RM)

 

Accessory: (Weights By ability)
1. Barbell Bent Over row 3-4*8-12
2. Svend Press 3-5*15-20 reps