CrossFit WOD:

Strength: Back Squat
A) Back Squat 5x5x Elements weight
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)

Skill: kipping Pullup

MetCon: For time

75 pullup

1x stairs run

50 KBS

1xstairs run

25 Burpees

1x stairs run

Strength & Accessory WOD:

Strength:
Bench Press 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Deadlift 5*85%; 3*90%; +1*95% (3RM/90%1RM)


Accessory: (Weights by ability)
Pullover+Triceps ext. 3-4*8-12
Bulgarian Split Squats 3*10-15