Strength

E3:00MOM for 12 min
BB BO row 4x8@75-80%
Rest 2 min
E2:15MOM for 9 min
Weighted bar dips 4x8

WOD

Sprints
10x10 at RPE 8
(Walk back is rest)

Strength

E3:30MOM for 14 min
Back Squat 4x8 @78-80%
Rest 2 min

E2:15MOM for 9 min

Strength 

E3:00MOM for 12 min
Bench press 4x8@78-80%
Rest 2 min
E2:15MOM for 9 min
DB row 4x8

WOD

Run 800 m

WOD

EMOM for 5 min
25 yd plate push 45/25 (goal is sub :15s)
Rest 3 mins

HOLD IT!
3 rounds of :30 dh hold, :30s rest
1 min transition

Strength

E3MOM for 12 min
Front squat 4x10@73-75%
Rest 2 mins
E2:15 for 8 min
DB press 4x10

WOD

Death by power clean 155/105 Rx*, RX+185/125

Partner Option (both partners do Dubs and Bear Complex, split reps for everything else)-or do ALL the things by yourself

Buy in...
100 Dubs (200 singles)
4*6*8*10*12*14*16
Wall balls
Ball slams
T2B or hanging knee raises

Strength

E3:30MOM for 14 min
Deadlift 4x8@75-80%

Rest 2 min
E2MOM for 8 min
DB bicep curl 4x10

WOD

4 Rounds For Time
400 m run
12 S2O 135/95

Strength 

E3MOM for 12 min
BB Bent Over row 4x10

Rest 2 min
E2MOM for 8 min
Weighted bar dips 4x10

WOD

8 x 100 m sprints @RPE 8

Strength

E2:30MOM for 10 min
Bench 4x10 @73-75%

Rest 2 min

E2:15MOM for 9 min
1 arm DB row 4x10 (5-10# heavier than last week)

Strength/Skill

E3:30MOM for 14 min
Back squat 4x10@73-75%

Rest 2 min
E2:15MOM for 9 min
Strict press 4x10@73-75%

WOD

21.15.9