Strength: Back Squat 6x6 Wod: 21-15-9 Hang Squat Clean 155/115 Hspu (deficit 2x 45 plates each side) Post: Tabata Plank Holding matt between legs Tabata Ab Mat Sit...

Wod: "Monday Mash" Courtesy Of Crossfit Linchpin For time: 15 Rope Climbs, 15 ft. 1.5 Mile Run 15 Rope Climbs, 15 ft. 12-9-6 Reps for time of: Bar Muscle-ups Push Jerk, 185/135 For time: 100m Handstand Walk *Row 500m each time you break. *Rest 5 minutes between...

Strength: Clean Complex Work up to a heavy Squat Clean + Hang Squat Clean + Front Squat. Wod: For Time 100 Med Ball Cleans 100 Shoulder to over head 135/95 100 Burpee Push Ups