CrossFit WOD:

Strength: 
A) Shoulder Press 5x5x Elements weight
B+) Floor Press 5*5*90% 5RM from sunday

 

MetCon: For time

– 400m run

– 50 situps

– 50 DU

– 50 OH lunge 20/10

– 50 HSPU

– 50 KBS 24/16

– 400m Run

*Ask coach for mods

Strength & Accessory WOD:

Strength: 

Shoulder Press 3*80%; 3*85%; +3*90%(3RM/90% 1RM)
Back Squat 3*80%; 3*85%; +3*90%(3RM/90% 1RM)

Accessory: (Weight by ability)
Bar Dips 3-4*8-12
Barbell Strict Curls 3-4*10-15