Strength
Pushup/Deadlift

4 Sets:
Hard set of Pushups
1:00 Rest
10 Touch-and-Go Deadlifts
1:00 Rest

WOD
EMOM 20, alternating:
a) AMRAP 1:00: 10 Kettlebell Swings (24kg/16kg) + 10 Box Jump Overs (24"/20"
b) Row (Calories)

WOD
AMRAP 30:
10 Devil Press, 50#/35#
20 Butterfly Sit-Ups
30/25 Calorie Echo Bike
20 Dumbbell Walking Lunges, 50#/35#
50 Double Unders
30/25 Calorie Echo Bike

Strength
Lateral Delt Raise
3 x 12-15
1:00 rest between sets

Skill / Strength Work
Power Clean + Hang Clean + Clean
1-1-1, 3x1

WOD
AMRAP 12:
4 Power Snatch, 135#/95#
8 Front Squats, 135#/95#
12 Bar Facing Burpees

Strength
3 Sets:
10 Dumbbell Strict Press
Hard set of Strict Pullups

WOD
For Time:
1000m/800m Row
21 Handstand Pushups
21 Chest-to-Bar Pullups
750m/600m Row
15 Handstand Pushups
15 Chest-to-Bar Pullups
500m/400m Row
9 Handstand Pushups
9 Chest-to-Bar Pullups

TIMECAP: 21:00

Strength
Back Squat
1RM

Note:
Over the next six weeks, we'll be doing a short squat cycle. This is an opportunity to both perfect and strengthen your squat across a variety of rep ranges. Make sure you're coming in on squat days!

WOD
4 Rounds For Time:
1000m/800m Echo Bike
25 Wall Ball, 20# to 10'/14# to 9'
20 Toes-to-Bar

TIMECAP: 22:00