Strength
Push Press
5x5, 1x5+

WOD
5 Rounds For Time:
6 Power Cleans, 135#/95#
18/15 Calories Echo Bike
6 Power Jerks, 135#/95#
12 Bar Facing Burpees

TIMECAP: 16:00

Strength
Back Squat
5x8, 1x8+

WOD
5 Rounds for Total Reps:
1:00 Dumbbell Box Step Overs, 50# to 24"/35# to 20"
1:00 Feet Anchored Sit-Ups
1:00 Wall Ball, 20# to 10'/14# to 9'
1:00 Rest

AMRAP 5:
10 Ring Rows
10 Plank Twists, left
10 Plank Twists, right

--Directly into--

AMRAP 5:
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Swings, right
30 Mountain Climbers

--Directly into--

AMRAP 10:
10 Ring Rows
10 Plank Twists, left
10 Plank Twists, right
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Swings, right
30 Mountain Climbers

Strength
Lateral Delt Raise
4-5 Sets of 12-15
1:00 rest between sets

Skill Work
Power Clean + Hang Clean + Clean
1-1-1-1, 2x1

WOD
AMRAP 15:
32/26 Calorie Row
16 Dumbbell Snatch, 50#/35#, alternating
32/26 Calorie Echo Bike
64 Double Unders (or 32 Lateral Hops over Dumbbell)

WOD

"Murph"
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run