CrossFit WOD:

Strength: 
A) Shoulder Press 5x5xelements weight

B+) Floor Press Establish 5RM (If done on Sunday Perform 5*5*80% 5RM)

MetCon:
Run 1 K
3 min rest

Run 1K

Cashout: SMR Mobility Drills.

Strength & Accessory W.O.D:

Strength:
Shoulder Press 5*75%; 5*80%; +5*85%
Back Squat  5*75%; 5*80%; +5*85%

Accessory: (Weights By Ability)
One Arm KB Deadlift 3*10-15
Deficit Ring rows 3*10-15