Strength

12 minutes each
WOD 1
50 push press 115/75
Max cals rower

Rest 5 minutes

WOD 2
100 dubs/ 200 singles
Max sit-ups

Rest 5 minutes

WOD 3
800m run
Max T2B
 

Strength
Deadlift 3x3@70/80/90 

Based off 90% of your 1RM that you have added another 10# to

Assistance
RDL 4x10

WOD
40 burpee box jump overs 24/20
for time
Cap:  10 min

Strength
Bench 3x3@70/80/90 

Based off 90% of your 1RM that you have added 5# to

Assistance
1 A DB row 4x10

WOD
AMRAP in 15 min
5 knees to elbow
10 DB floor press
15 double unders (30 singles)

Strength
Squat 3x3@70/80/90 

Based off 90% of your 1RM that you have added 5# to

Assistance
Bulgarian split squats 3x10 ea leg
Single leg glute bridge 3x10 ea leg
as a superset 

Oly
Snatch
3.3.3@~80%  

Clean 
3.3.3@~80% 

***Based off 90% of your 1RM that you have added 10# to

Skill 

Handstand Walks, HSPU, Handstand holds, wall walks 

Strength
Press 3x5@65/75/85

Based off 90% of your 1RM that you have added another 5# to

Assistance
Strict pull ups 3x10

WOD

Strength
Deadlift 3x5@65/75/85

Based off 90% of your 1RM that you have added 10# to

Assistance
Front squats 4x10 

WOD

Strength
Bench 3x5@65/75/85

Based off 90% of your 1RM that you have added 5# to

Assistance
Incline bb bench 4x10