Strength: Bench Press 7x7 Wod: 21-15-9 Dumbbell Floor Press Burpees on a plate 45/25 Plate to overhead Toe 2 Bar

Wod: "Monday Mash" Courtesy Of Crossfit Linchpin 3 Rounds for time of:  500m Row  15 Overhead Squats, 135/95  7 Rounds for time of:  6 Ring Dips  3 Bar Muscle-ups  CF Linchpin: Test 10  5 Rounds for time of:  15 Wallball Shots,...

Wod: 4 Rounds Partner Work Out Partner A Farmer Carry 200 Meters 1.5/1 Pood Partner B Amrap as many Reps as possible of: 10 Box Step Ups 24/20 10 Hang Power Cleans 95/65 Knees 2 Elbow