Strength
Push Press 5x5
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Get moving! 
3 rounds
:90 Aerobic (Bike, VC or Row)
1x Cindy (5 Pull Ups 10 push ups, 15 Air squats/lunges)
15/15 Lateral Banded Walks
10/10 Forward /Back ward Monster Walks

Lynne
AMRAP in 5 Rounds NFT

Oly ‘warm up’
Every1:15x10

Strength
Front Squat 5.5.3.3.1.1

Wod 1
3 rounds

Strength
Back squat 1x10

Strength
Front Squat 1.3.3.3.3.3.3
Build to about 80-90% of 1RM
#1: 1 rep@80%
#2: 3 reps@70%
#3: 3 reps@70%
#4: 3 reps@65%
#5: 3 reps@65%
#6: 3 reps@60%
#7: 3 reps@60%
WOD
AMRAP in 12 min

1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1
reps for time of
Deadlifts 225/155*
Bar facing burpees
*55+ 185/125
Time cap:  10 min