Strength:
Wide Stance Box Squat: EMOM 8 x 3 @ 65%

Use 13″-15″ parallel box
1 Power Clean + 1 Front Squat x 3-4 sets warming up to Metcon weight.  Rest :60.

Metcon:
For Time:

30 Front Squats (155,105)

30 lateral burpees

Rest 5:00

30 Power Cleans (155,105)

30 lateral burpees

20:00 Cap

Extra Credit:
Reverse Hyper 4 x 25 @ 30% back squat 1RM, Rest :60

GPP:
5 rounds each for time:

Farmer’s Walk as heavy as possible for 100 yds **

Bear Crawl 50 yd

Suicide Runs 40 yd

3:00 Rest after each round.

** If you put down KB, 15 burpee penatly!

Extra Credit:

Accumulate:

100-150 Banded Leg Curls

75-100 Banded Pull Aparts

40-50 Banded Pull Throughs

Strength:
1a) Close grip floor press: 5×5, Rest :60

1b) Barbell Rows with a pause: 5×5, Rest :60

2) Toes to Bar Skill Work 5:00

Metcon:
2 rounds for Time:

75 Air Squats

50 Push Ups

25 Toes To Bar

800 Meter Run

22;00 time cap

Extra Credit:
Incline Hammer Curls 3 x 12, Rest :30

Cuban Press 3x 12, Rest :30

Strength:
Clean & Jerk   1 RM, Rest 2:00
Back Squat: 1 RM, Rest 2:00
a) Single Leg Romanian Deadlift 4×5, Rest :45.
        b) Deadbug + Reverse Crunch 3×10, Rest :45.

    4.  Frog Pump  2 x 30, Rest :60

Partner WOD:

For Time:

100 Double Unders

100 Wallballs (20,14)

100 Double Unders

100 Wallballs (20,14)

100 Double Unders

AND: 5 burpees each EMOM

Metcon:

Run 1 mile

150 burpees

Run 1 mile

For time

Strength:
1.)  Speed Close grip Bench Press: 5×5 @ 50%, every :60.

2.) Pull Up volume accumulation, Rest :90 between sets, changing grip width.

3a.) 1 Arm Kettlebell Row with rotation  3×10 ea. , rest :30.

3b.) Heavy Banded Single Arm Pushdowns 3 x 10-15 ea.,  rest :30.

3c.) RKC Plank 4 x :15-:20.  Rest :60.

Finisher:
:60 Max Rep Push Ups

Strength:
1.) Wide Stance Box Squats 8:00 EMOM x 3 reps, ever :60 @ 60% of 3RM

2a) Power Snatch 3×3

2b) Toes to Bar 3×3

2c) Wall balls 2×10

Metcon:
15 AMRAP of:

5 Power Snatch (115,75)

10 Toes to Bar

15 Wall balls (20,14)

Skill Work:
3 rounds for quality:

L Sit Hold for :10

Ring Support Hold for :10

10 Alternating Pistols

Metcon:
25 minutes of:

1a) weighted step ups alternating x 20 reps.  Rest :60.

1b)Single Arm Farmer Carry x 50 yd. each. Rest :60.

1c) Double DB rows x 10.  Rest :60

Strength:
1a: Supinated grip barbell row: 4×8, Rest :45.

1b: Bar Dips: 4×8-10, Rest :45.

Metcon:
For Time:

30-20-10

Overhead Squats (95,65)

Lateral burpees over bar

Kettlebell swings (53,35)

Run (400m, 200m, 100m)

20:00 Time Cap