CrossFit WOD:

Skill: Kipping HSPU & Kipping T2B

MetCon: 12 min Ascending ladder

1-1, 2-2, 3-3 etc

HSPU-T2B

Strength & Accessory WOD

Strength:
Power Clean 5*3*85% 1RM

MetCon: 5 Rounds for time
15 KB Swings AHAP (Has to be done unbroken)
20 Sit ups
25 DU

*Rest 1 min between rounds (20 min time cap)

 

Endurance W.O.D:

MetCon:  For time

-50 KBS 24/16

-50 Pushups

-50 Box jumps 60/50

-50 OH lunge 15/10

-50 wallballs

-50 Cal Row

-50 HPC 40/25

-50 Burpees

-50 T2B

reps can be done in any order