WOD’s

Strength

Bench Press
5 x 3 @ 85%

Then

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 32/24 kg
10 Box Jumps, 24 in
10 Ring Dips

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Triceps 4 x 15

Strength/Skill

Every Minute on The Minute for 10 Minutes:
3 Position Clean + Jerk, 75% 1RM

Then

3 rounds for time of:
12 Chest-to-bar Pull-ups
21 Burpee Box Jumps, 30/24 in*

* Step up are an acceptable scaled option but not Rx

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10 x 10 Russian Kettlebell Swings (heaviest possible)

Strength

Back Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x1

Then

Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs
5 Box Jumps, 24/20 in

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4 x 15 Romanian Deadlift

Strength

Bench Press 10×3 at 60% 1RM

Then

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

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4 x 12 Triceps Extensions

Strength/Skill

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans, 70-85% 1RM

Then:

10 rounds for time of:
10 Box Jumps, 24/20 in
10 Pull-ups

Buyout

4 x ME L sit hold

4 x ME ring to chest pull ups or ring to chest ring row

Strength

Determine your 3 rep max in the Squat

Then