Strength

Bench Press
3 x 10 @ 50%
*superset with 10 hollow rocks

WOD

OT5 x 5 rounds
25 air squats
10/15 cal row
7 power snatch (75/55)

WOD

Teams of 3
3R
400m run together
50 bar facing burpees (split up)
9 rope climbs

Then...
21 deadlifts
21 WBS
21 AKBS
21 Jump Squats
21 DU each

Skill

DU/Burpee Conditioning
OT2 x 5
10 burpee (CFL 8)
25 DU (CFL 50 singles)

WOD

800m run
then 8 rounds
8 push up
5 C2B
12 squats

Active Recovery 

21-18-15-12-9-6-3
cal row
sit up
cal bike
RKBS (35/25)

100 yard farmers carry between each round (heavy)

Strength

Snatch Work

2x 3 sotts press
2 x 3 snatch balance
2 x 3 hang power snatch
3 x 1 squat snatch (floor)

work up to a heavy single over the next 6x1 squat snatch

Strength

Front Squats

Warm up in 3 sets to 85%
2 @ 85%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 95%

WOD

3 Rounds
15 power cleans
20 push ups

Strength 

Strict Press

6x3 Strict Press from rack @ 68%
*superset with plank hold from hands for 1 minute

WOD

Individual

21 OHS (75/55)