Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Strength (off 90% + 5lbs)
Back Squat
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Strength (off 90% + 5lbs)
Strict Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Oly:
Hang Squat Clean
3 x 5
- Build to a moderate/heavy 5. THIS IS NOT A 5RM ATTEMPT.

WOD:
For Time – 20 min cap
5 Bar Facing Burpees
5 Snatches 155/105
5 Bar Facing Burpees

Strength (off 90% + 5lbs)
Deadlift
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Superset each set with
5/side DB Single Leg RDLs

WOD:
20 min EMOM, alternating movements

Strength (off 90% + 5lbs)
Bench Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

WOD:
For Time – 15 min cap (For all 3 options)
21 Push Jerk
18 Ring Rows
15 Push Jerks

WOD:
5 Rounds per movement, going :40 on, :20 off for MAX REPS
AAB Calories
Ball Slams
Row Calories
KB SDHP 53/35
Devils Press 35/20

*1-minute rest between movements

Strength
Bench Press (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with,
12 DB Curls (6 per side)

WOD:
15 min AMRAP

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

WOD:
5 sets of 250m row
Rest as needed

Score is DL weight/fastest time/slowest time

WOD:
Every 5 minutes for 25 minutes (5 Rounds)
10/7 Cal AAB
10 Single Arm DB Thrusters (5R/5L) *Choose a challenging weight
10/7 Cal AAB

Accessory
3 Rounds for QUALITY
:30 Hollow Body Hold

Oly:
Power Snatch
Build to a HEAVY 1 over 20 minutes

WOD:
3 Rounds for Time – 15 min cap
400m run
12 KB Snatches 53/35 (6/side)
6 BMU

Score is weight/time