Strength
E3:00MOM for 12 min
Back Squat 4x10
Rest 2 min

E2:15MOM for 9 min
Strict Press 4x10

WOD
4 RFT
10 Shoulder 2 Overhead 115/75RX 135/95RX+

Strength
E3:00MOM for 12 min
Bench Press 4x10
first set normal, other 3 sets, a 3 sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x10 ea side
first set normal, other 3 sets, a 3 sec lowering phase

Oly
Snatch Tech/Drills – 20 minutes

WOD
Death Race
5 RFT
15/10 cals AAB
10 burpees

Cash Out
50 evil wheels

Strength
E3:00MOM
Front Squats 4x8@78-80%
E2:15MOM
DB Press 4x8

WOD
4 RFT
Run 200 m
12 power cleans 135/95RX 155/105 RX+
12 V ups
Cap 13 min

Strength
E3MOM for 12 min
Deadlift 4x6 @83-86%
Rest 2 mins
E2:15 for 8 min
DB bicep curl 4x8

WOD
Every 3 min on the min
15 thrusters 95/65
15 pull-ups

WOD

In Teams of 2

12 Minute AMRAP

30 Wallballs (20/14)
30 Russian KB Swings (70/53)

4:00 Rest

12 Minute AMRAP

20 Cal. Row or 14 Cal. Bike
20 S2OH (95/65)

Strength

E3:00MOM for 12 min
BB BO row 4x8@75-80%
Rest 2 min
E2:15MOM for 9 min
Weighted bar dips 4x8

WOD

Sprints
10x10 at RPE 8
(Walk back is rest)

Strength

E3:30MOM for 14 min
Back Squat 4x8 @78-80%
Rest 2 min

E2:15MOM for 9 min

Strength 

E3:00MOM for 12 min
Bench press 4x8@78-80%
Rest 2 min
E2:15MOM for 9 min
DB row 4x8

WOD

Run 800 m

WOD

EMOM for 5 min
25 yd plate push 45/25 (goal is sub :15s)
Rest 3 mins

HOLD IT!
3 rounds of :30 dh hold, :30s rest
1 min transition