Strength:
Back Squat (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with
5 High Box Jumps

Strength:
Strict Press (off 90% + 5 lbs)

WOD:
25 Min AMRAP
4 Rounds of DT
40/30 Cal AAB or 50/40 Cal Row or 800m run

1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: 155/105

Strength
Strict Press (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset with:
100ft Shrugged Farmer Walk

WOD:
20 min AMRAP

Oly:
12 min EMOM
1 Power Clean + 1 Squat Clean
-Start at 60%, increase every 2 rounds

WOD:
20 min EMOM
A) 12/8 Cal Bike
B) 20 sec L-Hang
C) 30 sec DB Squats 40-50/25-35

Strength
Deadlift (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
Max Double Unders in 10 minutes
-Every 2 minutes perform 10 T2B

Strength – 15 minutes
Back Squat (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset each set with
10 weighted lateral lunges

Strength – 15 minutes

WOD:
On a running clock
0:00 to 10:00 minutes
800m run
30 Pull Ups
10:00 to 20:00 minutes
800m run
30 Burpees
20:00 to 30:00 minutes
800m run
30 Wall Balls

Teams of 2
70 AAB Cals
70 KB Swings 53/35
60 AAB Cals
60 KB Swings 53/35
50 AAB Cals
50 KB Swings 53/35

Rest 3 minutes

50 Box Jumps 24/20
50 Cals Row

Skill
Back Squat
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
10 min AMRAP
1000m run
30 Pistols (Scale: 60 Air Squats)

Skill:
Bench Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
For Time
100 Double Unders
40 Single Arm DB Push Press 40-50/25-35 (20/side)