Strength: 
Shoulder Press 5-5-5+ @65/75/85%
 
WOD: 
5 rounds for time of:
400 meter run
20-16-12-8-4 reps of Pull-ups
 
ADVANCED CROSSFIT CLASS:
5 rounds for time of:
400 meter run
5-4-3-2-1 of Muscle-ups
 
CFH-Link:
“The foundation is nutrition”