7 RDS FT
3 Push Press 70kg
5 Strict Pull-up
7 KB Swing 32Kg

Strength
Overhead squat 4 x 8

Metcon
5km Row

Strength and technique:

Push press: 3x3
Push jerk: 3x3

WOD:
21-15-9 for time:

Deadlift (RX: 110/70kg)
Burpee (over the bar)

Strenght and Techique:

Clean and Jerk 1 RM

WOD:

"Fight gone bad" (3 rounds for time:)

Wallball (1 min)
Sumo dead lift high pull (1 min)
Box jump (1 min)
Push press (1 min)
Row (calories) (1 min)

(Rest... 1 min.)

4 ROUNDS OF:
2MIN. EACH MOVE
AIRSQUAT
DEADLIFT 120/80KG
ROW

For time;
100 DU
2000m run
100 DU

"Bring Sally Up" WORKOUT
Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!

21-15-9 reps of
Thrusters (42.5/30kg)
KB swing (32/24kg)
Burpee

Start weight 45/30, add 5kg per minute. Score is last weight you manage to move from ground to overhead.

5 RDS For Time:
10 Barbell Front Loaded Walking Lunges 50Kg
10 Burpees