Bench to 1 max rep.
5x @80% to failure

rest

5 sets:
10 DB Shoulder Press
10 DB Single Arm Bent Over Rows

Deadlift to 1 max rep
5 rnds @ 80% to failure

rest

5 sets:
10 Weighted Lunges
10 Death Marches

AMRAP (As Many Rounds As possible)
in 20′ of:
10 Power Cleans (40kg)
20 Push Ups
30 Air Squats

Result: 4 rounds + 10 Power Cleans

Hollow Body holds:

5 x 30 sec

Double Under practice

45 sec: 22 DU's

Pre-WOD:
3 X 10 @ 70% of 1 Round Max Back Squats

WOD:
-10 X 100 meter sprints

Post:
-50 Toes to Bar

Technique: Muscle-Up

AMRAP in 6′ of:
3 Ring Rows
3 Neg. Ring Dips
3 Pistols
5 Burpees

Pre-WOD:
3 X 10 Strict Press @ 65% of one round max

WOD - 3 Rounds For Time:
-400 meter run
--21 KB Swings (#53/35)
--12 HSPU

Post:
Max Set of Double Unders immediately following WOD

10 sets of 3 80% back squats
4 sets of 5 Romanian dead lifts w/ axle bar
30,20,10 Box Jumps & Kettle bell swings