Wod: 3 rounds of Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time Start a clock and begin an attempt at each exercise every 3...

Strength: Front Squat 5-5-5 (4 sets of 10 Strict knees 2 elbow) Wod: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb....

Wod: "Monday Mash"Courtesy Of Crossfit Linchpin For time as a 2-person team:  100 Clean & Jerks, 135/95  100 Bar Muscle-ups  200 Wall Ball Shots, 20/14  100 Handstand Push-ups  100 Snatches,...