WOD’s

Strength

Squat

5 x 8 @ 70%

Then

12-9-6-3 reps, for time of:

Squat Clean, 135/95 lbs
Burpee (Bar Facing)

Buyout

3 rounds for time of:

10 Front Squats, 95/65 lbs
50 Double Unders

Strength/Skill

Every Minute on the Minute for 10 minutes

5 touch and go muscle snatches

Wear pulling straps

Then

Complete as many rounds as possible in 12 mins of:

10 Box Jumps, 24/20 in
20 Russian Kettlebell Swings, 32/24 kg

Or heavier if you can do them unbroken

Buyout

Romanian Deadlift 10-10-10-10

Strength/Skill

Every 1 min for 12 mins, alternating between:

5 Power Clean & Jerks, 60% 1RM

10 Bar Facing Burpees

Then

3 rounds for time of:

10 Power Cleans, 155/105 lbs
10 Pull-ups
10 Box Jumps, 30/24 in

Buyout

Strict Pull-ups 4x max rep

And

Good Morning 8-8-8-8
Bent-Over Barbell Row 8-8-8-8

Strength

Deadlift

5 x 5 @ 90% of 5 rep max.

Warm-up as necessary then complete all 5 working sets at prescribed weight.

Then

3 rounds of:

15 Double Dumbbell Thrusters, 35/20 lbs
10 Toes-to-bars

Rest 1 min

— then —

3 rounds of:
10 Deadlifts, 185/125 lbs
10 Bar Facing Burpees

Rest 1 min

First

3 Rounds for time of the following
15 Toes to Bar
400m Run

Rest 5 minutes

Then

As many rounds as possible in 9 minutes of the following:

3 Hang Power Snatches 75/55
3 OHS
30 Double Unders

+ 3 Reps to the BB movements each round