Strength: Back Squat  7-7-5-5-3-3 ( 1 sec pause at bottom and row 200 meters between sets.) Wod: 21-18-15-12-9-6 Cal Row Clean &a Jerk 135/95 Bar facing burpees 

2 Rounds for time of: (Courtesy of Crossfit linchpin)22 Thrusters 95/65  22 Pull-ups  2 Rounds for time of:  22 Deadlifts 225/155  22m Handstand Walk  2 Rounds for time of:  22 Toes-to-bar  22 Hang Power Snatch 115/80  *Rest 5...

Emom: 10 Minutes Odd: 15 KB Swings  Even: 10 Ring Dips Wod: Amrap 15 Min 30 Squats  20 Handstand Push Ips 10 Dead Lift...