Marathon WOD
Every 5:00 x 6:
4 Touch-and-Go Deadlifts
12/10 Pushups
12 Box Jump Overs, 24"/20"
-Echo Bike or C2 Bike (distance) for remainder of 5:00

Strength
Strict Press
Build up to a heavy set of 3.
Then reduce weight a little and complete a 5x3 at the new weight.

WOD
3 Series of 3 Rounds Each:
4 Thrusters, 135#/85#
5 Bar Facing Burpees
6 Pullups
250m Row

Rest 2:00 Between Series

Workout Flow: Perform 3 rounds of the above, then rest 2 minutes. Repeat x 3.

TIMECAP: 25:00

Skill Work
Anything Kipping
Knee Raise, TTB, Pull-Ups, Chest 2 Bar, Muscle-Up

WOD
7 Rounds For Time:
8 Steps Dumbbell Bear Crawl Forward
8 Steps Dumbbell Bear Crawl Backward
16 Jump Lunges
32 Double Unders OR 16 Lateral Hops Over Dumbbell

TIMECAP: 22:00

Strength
5RM Deadlift

AMRAP 18:
200m Run
15 Kettlebell Swings, 53/35lbs
200m Run
20 Butterfly Sit-Ups

Strength
Clean + Front Squat + Clean`
Build to Max Set, then 85-90%x1x2

If you are new to the Clean or you just finished On-Ramp, don't worry about building to a max set. Instead, keep today light and stay focused on your form. Today is a great day to learn and practice.

WOD
4 Rounds For Time:
20 Wall Ball, 20# to 10'/14# to 9'
20 Dumbbell Power Jerks, 50#/35#
1000m/800m Echo Bike

TIMECAP: 16:00