Strength: Bench Press 4x8 - 4x4 - 4x2 Wod: Amrap 4 Minutes 4 Box Jumps 24/20 4 Kettle Bell Swings 2/1.5 Pood 4 Ring Dips Rest 2 Minutes Repeat for 3 Cycles

Wod: "Monday Mash" Courtesy Of Crossfit Linchpin 15-12-9-6-3 reps of:  Dumbbell Burpee, 50's/35's  Dumbbell Thruster, 50's/35's  21-15-9 reps of:  Dumbbell Power Snatch, 50/35  Pull-ups, chest-to-bar  3 Rounds for time of:  400m...

Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 | 275...