Strength:
Bench Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
13 min AMRAP
1 (+1) Muscle Up
1 (+1) DBall Ground to Shoulder AHAP

Oly:
Hang Squat Clean
Every 2 minutes for 6 rounds
Rounds 1 & 2: 3 reps @ 60-65%
Rounds 3 & 4: 2 reps @ 70-75%
Rounds 5 & 6: 1 rep @ 80-85%

WOD:
2 min AMRAP

Strength:
Back Squat
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
3 Rounds
3 min AMRAP
250m Row
10 Russian KB Swings 70/53
Max Wall Balls in remaining time

Strength:
Strict Press:
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Teams of 2
2 rounds
40/32 Cal AAB
24 Goblet Squats 70/53
8 Rope Climbs

Strength:
Deadlift
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Every 4 minutes for 5 rounds
20 DB Alternating Snatches 40-50/25-35
10 Box Jumps 30/24

Teams of 2
20 min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 S2OH
5 Back Squats

Rx: 115/75
*Switch after each completed round

OR

Skill:
Strict Press
15 minutes to find a 1RM

WOD:
Every 2 minutes for 10 rounds
10 Burpees + 10 Pull Ups
*Both movements done in the same 2-minute interval

Skill:
3 Position Power Snatch (Floor + Knees + Pockets)
Build to a heavy complex in 15 to 20 minutes

WOD:
5 RFT
5 Hang Power Snatches 115/75
5 OHS 115/75
50 Double Unders

Skill:
Deadlift
0 to 10 – Build weight in triples
10 to 20 – Find a HEAVY single

WOD:
12 min AMRAP
Teams of 2
30/20 Cal Row
20 Hang Power Cleans 135/95

Skill:
Bench Press
0 to 10 – Find a HEAVY single
10 to 16 – 3x3 @ 70% of HEAVY single

WOD:
20 min EMOM, alternating movements each minute
A) 12/8 Cal AAB
B) 6 Dbl KB Hang Clean n Jerks