Strength
Power Clean
3-3-3, 2-3x3

WOD
30-20-10 For Time:
Sumo Deadlift High Pull, 65#/45#
Box Jump, 24"/20"
Pushup

TIMECAP: 12:00

WOD
AMRAP 25:
40/30 Calories Echo Bike
15 Dumbbell Front Squats, 50#/35#
15 Dumbbell Shoulder-to-Overhead, 50#/35#

Strength
Strict Pullup

Spend 15:00 working on one of the following:
-Strict Weighted Pullups
-Strict Pullups
-Piked Assisted Pullups
-Ring Rows (or Bodyweight Row)

Select a variation (or a weight) that is challenging for sets of 4-6. Work submaximal, technical, but tough sets.

WOD
5 Rounds for Total Reps:
0:45 Double Unders
0:15 Rest
0:45 Muscle-Ups
0:15 Rest

WOD
Every 5:00 x 6:
4 Deadlifts 'Go Heavy'
8 Strict Toes-to-Bar
500m/400m Row

Strength
Front Squat
3-3-3, 2x3

WOD
For Time:
12-9-6 For Time:
Thruster, 95#/65#
Bar Facing Burpee

Rest 5:00, Repeat x 1

TIMECAP: 15:00 (including 5:00 rest)