Strength

Back Squat Waves
Set 1: 4 @ 75%
Set 2: 2 @ 78%
Set 3: 4 @ 75%
Set 4: 2 @ 82%
Set 5: 4 @ 75%
Set 6: 2 @ 86%

WOD

AMRAP 4

Strength 

5 rounds
5 deadlifts @70%
rest 1 min between

then...

5 rounds
8 RDL @ 45%
rest 1:00 min between

WOD

KE+VA

Active Recovery 

800m row/run
3R
8 HRPU
10 glute bridges

600m row/run
3R
8 db bench press
10 superman rocks

400m run/row
3R
8 ring or box dips

Skill

Push Gymnastics/ Row Conditioning

8 sets of 8 ring push ups + 6 ring dips
*superset with 250m row sprint

WOD

For time
30 hang power clean (95/65)

WOD

15/12 cal row
3 mins alt DB snatch 30/20
3 mins WBS
15/12 cal bike
3 mins box push
3 mins sled pull (backward)
15/12 cal row

Strength 

Snatch

Alt OTM x 6 (3 sets)
min 1: high hang power snatch + power snatch (from the floor)
min 2: hang squat snatch + squat snatch (from the floor)

2 min rest

OT1:30 x 4 sets

Strength

Overhead Squats

8 sets of 3 reps LIGHT weight with perfect form and below parallel

OR

Front Squat tempo
5 sec descent
2 sec pause at bottom
5x3 @ 60%