Strength:

Deadlift

3×5

WOD:

1 min KB swings

1 min T2b

1 min Ball Slams

4 Rounds

***Rest 1 min between rounds

Strength:

Front Squat

5×5

WOD:

12 Supine Ring Rows

16 Lunges

Run Backwards 50m

Sprint 50m

AMRAP 12 min

Skill:

HSPUs

WOD:

30 DUs

20 Med Ball Situps

Run Lap w/KB

AMRAP 18 min

WOD:

OTM 3 Power Cleans

then….

Use the remainder of the min to perform AMRAP Ring Pushups

8 Rounds

Rest 1 min between rounds

***Total pushups is score

Strength:

Weighted Good Mornings

3×15

Strength:

Back Squat

3×5

WOD:

Run 600m

12 Thrusters

12 Pullups

3 Rounds