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

Skill:
Front Rack Step Up
Option 1) Barbell
Option 2) Dbl DBs
Option 3) Goblet Hold

WOD:
Teams of 2
10 minutes max AAB Calories

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

Skill:
4 sets of
:10 to :15 Top of Push Up Hold
:10 to :15 Bottom of Push Up Hold (Chest about 1 inch off the ground)
8 to 10 Push Ups

WOD:
For Time
15 Sit Ups

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

Skill:
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30 KB Front Rack Hold
:20 Pillar Hold
:10 Side Pillar Hold (each)

WOD:
Teams of 3

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

Strength:
Superset
3 sets of
10 Deadlifts
10 Bent Over Rows

WOD:
8 min Ladder
3 (+3) KB Russian Swings
3 (+3) Box Jump Overs 20/16

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

WOD:
0:00 to 10:00
Every 2 minutes (5 rounds)
5 Strict Press + 5 to 10 Ring Rows

10:00 to 18:00
600m Run
Max Ball Slams in remaining time

18:00 to 20:00
Rest