Strength: Push Press  5-5-3-3-3 (Do a 1 Minute Plank and 15 V-Ups Between Sets) Wod: Amrap 20 Minutes 10 L-Sit Pull Ups 10 Handstand Push Ups 20 Hip extensions 

Wod: "Monday Mash" Courtney of Crossfit Linchpin  For time:  15 Clean & Jerks 135/95  30/20 Calories, Assault Bike  15 Clean & Jerks 135/95  3 Rounds for time of:  75 Ft Front Rack Lunge 135/95  50 Double-unders  25...

Strength: Dead Litt  5-5-3-3-1 (Plank 90 sec between sets) Wod: Amrap 10 Minutes 100 Sled Pull 45/25 50 DU's 3 stone 2 shoulder 140/95