Strength
Pause Back Squat
5-5-5, then 90% x 2 reps from failure x 1
-0:03 pause at bottom

WOD
AMRAP 12min
8 Strict Ring Dips
12 Strict Toes-to-Bar
16 Stationary Back Rack Lunges

WOD
Row/Power Clean

@ 0:00, every 3:00 x 5:
0:15 Max Effort Row
-Row at a recovery pace for the remainder of the 3:00, just hard enough to keep blood flowing through your legs

@ 15:00, AMRAP 9:
21/18 Calorie Row
9 Power Cleans, 135#/95#

Skill
Handstand Pushup Development

Spend 15:00 working on one of the following:
-Strict Deficit Handstand Pushup
-Strict Handstand Pushup
-Pike Handstand Pushup
-Pike Handstand Pushup on Knees
-Seated Dumbbell Press

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

WOD
AMRAP 16min
15/12 Calorie Echo Bike
15 Sumo Deadlift High Pulls, 95#/65#
12 Bar Facing Burpees
15/12 Calorie Echo Bike
15 Box Jump Overs, 24"/20"
12 Shoulder-to-Overhead, 95#/65#

Strength / Skill
Power Clean
2-2-2, 2-3x2

WOD
"Karabel"

10 Rounds For Time:
3 Power Snatch, 135#/95#
15 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 15:00

Marathon WOD
7 Rounds For Time:
8 Barbell Thrusters
8 Strict Pull-ups*
600m/400m Row

TIMECAP: 35:00

No strength or skill work today. Just the marathon WOD. Have fun and good luck :)