WOD
4 Rounds For Time:
1000m/800m Echo Bike
12 Deadlifts, 135#/85#
8 Hang Power Cleans, 135#/85#
4/3 Ring Muscle-Ups

TIMECAP: 20:00

Summer is Coming!!!
Lateral Delt Raise
4-5 x 12-15

Marathon WOD
AMRAP 30:
750m Row
40 Walking Lunges
20/15 Handstand Pushups
20 Burpees Over Rower

Strength
8RM Back Squat

Notes
If you just finished On-Ramp, take this a little slower and keep it light. Stay focused on your form.
Get some sets of 8 in your warm-up, but if you have an idea of your target weight, drop to sets of 3-5 as the weight climbs so you don't accumulate too much fatigue.

WOD
AMRAP 18:
15 Wall Ball (heavier/higher than normal)
0:30 Rest
15 Kettlebell Swings (heavier than normal)
0:30 Rest
15 Butterfly Sit-Ups
0:30 Rest

NOTES AND SCALING
The goal of the workout is to use challenging weights/heights on the wall ball and swing, AND to retain unbroken sets throughout. Select loads/heights, and scale reps, to meet this goal.

Strength / Skill
Power Clean + Hang Clean + Clean
Build to Max, then 90% x 1 x 2-3

Notes
If you just finished On-Ramp, take this a little slower and keep it light. Stay focused on your form.
Percentage for down sets is of today's max.
Hang clean is from directly above knee.

WOD
On a 5:00 clock, complete 3 rounds of:
8 Pullups
8 Dumbbell Snatches, 50#/35#, alternating
...then, complete as many calories as possible on the Echo Bike in the remaining time

Repeat for four consecutive sets (20:00 total).

NOTES AND SCALING
To clarify how this will go: complete 3 rounds of pullup/DB snatch, then accumulate as many calories as you can with the time remaining. Once the clock hits 5:00, proceed immediately into three more rounds of pullup/DB snatch, then back to the bike. Repeat @ 10:00 and 15:00.

Pullup: Scale reps for unbroken sets. Scale movement to jumping pullup.
Dumbbell Snatch: Scale load for unbroken sets. Scale movement to single arm kettlebell swing.

Strength
5RM Push Press

Notes
If you just finished On-Ramp, take this a little slower and keep it light. Stay focused on your form.
Get some sets of 5 in your warm-up, but if you have an idea of your target weight, drop to sets of 2-3 as the weight climbs so you don't accumulate too much fatigue.

WOD
For Time:
80 Double Unders
40/30 Calorie Row
20 Single Arm Dumbbell Push Press, left
20 Toes-to-Bar
20 Single Arm Dumbbell Push Press, right
20 Toes-to-Bar
40/30 Calorie Row
80 Double Unders

TIMECAP: 14:00