Strength
Bench Press/Ring Row
3 Sets:
8-10 Bench Press
8-10 Ring Rows

WOD
2 Rounds For Time:
500m/400m Row
40 Double Unders (or 30 lateral hops over kettlebell)
30 Hang Power Snatch, 65#/45#
40 Double Unders
500m/400m Row

TIMECAP: 18:00

Skill WOD
Kipping Technique
Spend 25:00 practicing kipping technique.

(1) Tap Swing on Pullup Bar
(2) Toes-to-Bar
(3) Kipping Pullup

WOD
7 Rounds For Time:
4/3 Bar Muscle-Ups
8 Sumo Deadlift High Pulls, 115#/75#
12 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 15:00

Strength / Skill
Power Snatch
15x1 EMOM

WOD
AMRAP 14:
8 Burpees
10 Single Arm Dumbbell Clean & Jerks, 50#/35#, alternating
12/9 Calories Echo Bike

WOD
4 Rounds For Time:
10 Push Press
10 Back Squat
60/45 Calorie Row

TIMECAP: 35:00

Strength
4 Rounds:
9-12 Romanian Deadlifts
12-15 Two Arm Dumbbell Curls

WOD
4 Rounds:
Strict Pullup x moderately hard set
1:00 Rest
L-Hold x moderately hard set
1:00 Rest
Russian Kettlebell Swings (32kg/24kg) x moderately hard set