Strength
Back Squat
3x5, 1x5+

WOD
As Far As Possible in 12 Minutes:
1 Thruster, 115#/75#
1 Sumo Deadlift High Pull, 115#/75#
1 Pushup
2 Calories Echo Bike
2 Thrusters
2 Sumo Deadlift High Pulls
2 Pushups
4 Calories Echo Bike
3/3/3/6, 4/4/4/8, etc

Strength
Pendlay Row
2x10, 1x10+

WOD
For Time:
500m/400m Row
21 Toes-to-Bar
21 Kettlebell Swings, 24kg/16kg
750m/600m Row
15 Toes-to-Bar
15 Kettlebell Swings
1000m/800m Row
9 Toes-to-Bar
9 Kettlebell Swings

TIMECAP: 17:00

Strength
Strict Ring Dip/Romanian Deadlift

4 Rounds:
Hard set of Strict Ring Dips
0:30 Rest
9-12 Romanian Deadlifts
2:00 Rest

WOD
10 Rounds for Total Reps:
0:30 Deadlifts, 185#/125#
0:30 Double Unders OR Lateral Hops Over Barbell
0:30 Bar Facing Burpees
0:30 Rest

Strength / Skill Work
Power Snatch + Overhead Squat + Snatch
1-1-1, 3x1

WOD
5 Rounds For Time:
8 Push Press
12/9 Pullups
8 Back Squats
16/12 Calorie Echo Bike

TIMECAP: 25:00

Individual or Partner WOD
20 Rounds For Time, alternating rounds with a partner:
8 Dumbbell Power Cleans, 50#/35#
10 Box Jumps, 24"/20"
12/9 Calorie Row

Each partner completes 10 rounds, resting while the other partner works.

If you're working by yourself, do 10 rounds for time with a 0:30 rest after each round.

TIMECAP: 35:00

Accessory Work
Barbell Curl
3 x 9-12
1:00 rest between sets