Crossfit W.O.D

Skill: Squat clean

EMOM 10: 3 position clean

Start at moderate weight, add weight each set by feel

MetCon: “Cindy”

20 min AMRAP

5 pullup

10 pushup

15 Airsquat

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Strength & Accessory W.O.D

Strength:
Bench Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Deadlift 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg

Accessory:
One arm KB Deadlift 3*10-15 (each side)
DB Bent over rows 3*10-15

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Endurance W.O.D

5 RFT

20 pullups

30 pushups

40 situps

50 airsquats