Strength 

OTM x 10 alternating
min 1: 15/12 cal row
min 2: 5-4-3-2-1 deadlift @ 70%

WOD

15 power cleans
80m row/20 cal bike
10 power cleans

WOD

2P teams

In 6 mins:
run 800m (400each)
with time remaining, max power cleans (95/65)

rest 3 mins

In 6 mins:
20 burpee box jumpovers
with time remaining- AMRAP

Strength

10 sets
5 strict HSPU
*superset with 5x ab wheel roll outs

WOD

Death Race

5R
15/10 cal bike
10 burpees

 

5R
50' DB left OH walk lunge
10 romanian deadlift (95/65)
50' DB right OH walk lunge
10 box step ups

then...

100 abmat sit ups
50 glutei bridges

Strength

Snatch

OT2 x 8
10 x 1 arm db snatch (alternate after 5)
*superset strict chin ups x 5

WOD

3 RFT
40 DU
20 DB HC/J
40 DU

Strength

Front Squat or OHS

5 x 1 tempo
5s to find the bottom
2s pause
stand fast

50% 55% 60% 65% 70%

then into 10 heavy reps at 70%-80%

MURPH

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

WOD

2RFT
10 burpees
9 WBS (20/14)
8 C2B
7 AKBS (53/35)
6 push ups
5 power cleans (95/65)
400m run
30 DU
20 sit ups
1 broad jump for distance

Skill

Gymnastics Pull-Run Conditioning

6 sets:
2 rope climbs
100m run sprint
1m rest in between sets

WOD

AMRAP 12
15 box jumps