Strength
Bench Press (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with,
12 DB Curls (6 per side)

WOD:
15 min AMRAP

For Quality
100m Single Arm Overhead Carry (each arm)
100m Single Arm FR Carry (each arm)
100m Single Arm Farmers Carry (each arm)

WOD:
5 Rounds for Time
20 DB Alt Snatch 25-35/10-20

Strength
Deadlift (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

WOD:
5 sets of 250m row
Rest as needed

Score is DL weight/fastest time/slowest time

Strength
Deadlift
4 sets of 10

WOD:
For Time
100 Jump Ropes
30 Ring Rows
100 Jump Ropes
45 Push Ups
100 Jump Ropes
90 Air Squats

WOD:
Every 5 minutes for 25 minutes (5 Rounds)
10/7 Cal AAB
10 Single Arm DB Thrusters (5R/5L) *Choose a challenging weight
10/7 Cal AAB

Accessory
3 Rounds for QUALITY
:30 Hollow Body Hold

Strength
Every 3 minutes for 7 rounds
3/side DB Bench Press +
6 /side DB Row +
:15 Knee Tuck Hang

WOD:
Death By….
Burpee

Score:  bench wgt / burpees

Oly:
Power Snatch
Build to a HEAVY 1 over 20 minutes

WOD:
3 Rounds for Time – 15 min cap
400m run
12 KB Snatches 53/35 (6/side)
6 BMU

Score is weight/time

Strength:
Back Squat
4 sets of 10 reps

WOD:
12 min AMRAP
10 DBall Over the Shoulder AHAP
200m Run

Score is weight/rounds + reps

Strength:
Back Squat (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with
5 High Box Jumps

Strength:
Strict Press (off 90% + 5 lbs)