Skill:
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 Front Raises w/ Plate

WOD:
Every 5 minutes for 4 rounds
100m run

Skill:
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 DB/KB Single Leg RDL (a side)

WOD:
For Time
20 Cal Row
30 T2B

Skill
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30-:60 KB Front Rack Hold
10 V-Ups
10 Hollow Rocks
10 Side Pillar with Hip Drop

Back Squat
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

WOD:
For Time – 10 min cap
50 Thrusters 95/65
*Every break perform 6 Bar facing burpees

Score is weight/time

Skill:
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with
10 Single Arm DB Row

WOD:
12 min AMRAP
5 Power Snatches
25 Double Unders

WOD:
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees

Cash Out
2000m run (Alternate every 200m)

Score is time

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