Crossfit W.O.D:

Strength:

Dips (bench/weighted bench/bar/rings) Find 5RM

MetCon: “the ten plagues”

3 RFT

10 Wallwalks

10 KB swing 24/16

10 chinup

10 Box jumps 60/50

10 Wallballs

10 Diamond pushups

10 KB Overhead squat 24/16

10 V-UP

10 OH lunge 25/15

• Perform 1 turkish get-up per side between each station 24/16

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Olympic Weightlifting W.O.D:

1. Hang clean 3x3x75% | 3x2x85%
2. C&J 4x3x75% | 2x2x80%
3. S.pull with pause at knee (2 sec) 5x3x100%
4. Backsquat 1&¼ 6x3x75%