All different kinds...took my time
20m

Strength:
Find your 20RM Back Squat --> 135#

Conditioning – 3 Rounds For Time:
10 Hang Dumbbell Squat Clean
15 Ring Dips
400m Run

Strength:
Find your 1RM Weighted Pull-Up --> 65#

Conditioning:
AMRAP in 6 Minutes:
10 1-Arm Dumbbell Snatches (25% BW) @50# = RX+
7 burpees

Rest 3 Minutes

AMRAP in 6 Minutes:
10 1-Arm Dumbbell Snatches (25% BW) @50# = RX+
7 burpees

Finisher – For Time:
500m Row

3-3-3-3-3
65-95-115-125-135

15 Minute AMRAP
3 Dead Lifts (135)
5 HSPU’s (2 pads)
10 Box Jumps
5 Burpees

5 + 8

12min EMOM
2 Power Cleans
3 Hang Power Cleans
4 Push Jerks
135#

21-15-9
Power Cleans 115#
Burpees
6:35

Bench Press 7x3reps Heavy

Then WOD for time:

10-9-8-7-6-5-4-3-2-1 Push-ups
1-2-3-4-5-6-7-8-9-10 Mountain Climbers

5 rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

> Modified - only did 3 rounds and used 1 pod instead of 2

Sprint Intervals:

100yds sprints (in grass, rolling start) - 6x100yds - 14.2, 13.85, 12.84, 12.54, 12.66, 12.84
55m sprints (on track, rolling start) - 4x55m - 7.04, 6.89, 6.74, 6.66, 6.56

3 rounds:
Row 400m
40 double under
40 squat
Time: 14:28

Dead/pull up
135# x10,8
165# x6/ 11
185# x4,2/ 6
205# x 4/ 6

Back ext x20

Dbell row
40# x12
50# x10,11
55# x7,6