CrossFit WOD

Strength: Ring row (deficit/weighted) – 5×5-8 (RPE 8)

 

MetCon: For time

15-12-9-6-3

HPC 50/35

Pullup

 

12 min timecap

 

Endurance WOD

MetCon: For time

40-30-20-10

Double unders

Walking lunge

Ring pushup

AKBS swing 16/12

Strength & Accessory WOD

Strength:Power Clean  5*3*85% 1RM OR establish 1RM.

Accessory:
1) Ring Rows (deficit by ability) 4*10-15
2) One Arm KB/DB Strict Press 3*10-15
3) Svend Press 3-4*15-20 reps