WOD’s

Bench Press
1 Rep Max

Triceps Press
4×8

Then:

21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)

Buyout

100 Banded Tricep Pushdowns

3×20 Dumbbell Flys

Every Minute on the Minute for 10 Minutes:

1 Power Snatch, 90% 1RM

Then:

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
10 Knees To Elbows
10 Thrusters, 115/85 lbs

Buyout

Hold weighted planks for 3 sets of one minute each

Band Deadlift : 1 Rep Max

Straight Legged Deadlift (Sumo Stance) 8-8-8

Then:

5 rounds for time of:
5 Front Squats, 155/115 lbs
10 Box Jumps, 24 in
10 Burpees
20 Double Unders

Then:

Romanian Deadlift 3×20

200 Meter Tire Drag

“Linda”
AKA The Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight

Front Squat 10×2 at 70% 1RM

Band Deadlift 8×1 at 50% 1RM

Then:

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Buyout

Strict one arm kettlebell press
3×10 each arm

100 Banded Good Morning

Find your Bench Press With Band 1 Rep Max

Then:

For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

Buyout

Deficit Barbell Rows
4 x maximum reps

Band Pull apart lying on bench – 3×20

Max effort Banded Box Squat

Then:

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
15 Burpees
30 Double Unders