Row 500 x 2 1st Row Moderate  2nd Row Hard Wod: Amrap 20 Min 3 Strict Pull Ups 6 Hand Release Push Ups 9 Wall Ball 20/14 Strength: Bench Press 8-8-8-6-6-6-4-4-4-2-2-2 1 Sec pause at bottom 

Strength: Back Squat 3-3-3 Wod:Amrap 15 Min 5 Squat Cleans 135/85 10 Box Jumps 24/20 20 KB Swings 1.5/1 Pood 30’ Handstand Walk 

"Monday Mash" Courtesy of Crossfit LinchPin Wod: 3 Rounds for time of:  15 Burpees, lateral over bar  12 Deadlifts, 155/105  9 Hang Power cleans, 155/105  6 Push Jerks, 155/105  For time:  2 Mile Run  4 Rounds for time of:  12...