Strength
5x3 Pause Deadlift
-3 second pause directly below knees

WOD
For Time:
Buy in: 1000m/750m Row
Then complete 3 Rounds of
6 Squat Snatches, 135#/85#
8/6 Muscle-Ups
10 Power Cleans, 135#/85#
Then complete
1000m/750m Row

TIMECAP: 23:00

Partner A - AMRAP 4:
5 Pushups
10 Kettlebell Swings, 24kg/16kg
20 Double Unders OR 10 Lateral Hops Over Kettlebell

Partner B - AMRAP 4:
Echo Bike or C2 Bike (Calories)

At 4:00, Partners A and B switch roles. Repeat three times (24 minutes total, Partner A and Partner B each do the circuit and the bike three times).

Summer is Coming...
Barbell Curl

1 x 15
0:15 Rest
1 x 15
0:15 Rest
1 x Near Failure
0:15 Rest
1 x Near Failure
0:15 Rest
1 x To Failure

Strength
3x5, 1x5+ Strict Press

WOD
AMRAP 20:
8 Single Arm Strict Press or Push Press, left
8 Strict Pullups
8 Single Arm Strict Press or Push Press, right
8 Strict Toes-to-Bar or V-Up
*Today is going to be really challenging. Scale appropriately.

Skill / Strength
2-2-2, 3x2 Pause Snatch
-3 second pause directly above the knees

WOD
Every 2:00 x 10, alternating:
a) 10 Dumbbell Box Step-Overs + 10 Renegade Rows (alternating)
b) C2 Bike or Echo Bike (Calories)

Strength
5x3 Pause Front Squat + Front Squat
-3 second pause at bottom of first rep, normal front squat second and third reps

WOD
EMOM 20, alternating:
a) 2 Thrusters, 135#/85# + 3 Bar Facing Burpees + 4 Pullups
b) Row (Calories)