Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata-20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

2 reps:
70% @ 25 kg
80% @ 28,5 kg
85% @ 30 kg
90% @ 32,5 kg

12 minutes:
EMOM 3 reps 70% @ 25 kg

Pre-WOD:
-Work Up to a Heavy Set of 3 Back Squats with a 3 second pause at the bottom.

WOD - 5 RFT:
-200 Meter Run
- 20 Wall Ball Shots (#20/14)
(20 minute Cap)

Post:
-100 Sit Ups
or
--50 GHD Sit Ups

Pre-WOD
-Work Up to a Heavy Set of 3 Bench Press or Floor Press

WOD - For Time
-50 Pull Ups
-50 KB Swings (#53/35)
-50 Weighted Walking Lunges with Plate Overhead
-50 Russian Twist with Plate

1 rep:

80% @ 80 kg
90% @ 90 kg
95% @ 95 kg FAIL
100% @ 100 kg FAIL

15 minutes: EMOM 2 reps @ 80 kg

7 rounds:

6 Power Clean @ 26kg
3 Push Press @ 26kg

Pre-WOD:
-Work up to a heavy squat clean

WOD - For Time
-20 Front Squats (#205/135)
-30 Burpees
-40 KB Swings (#53/35)
-50 Wall Ball Shots (#20/14)

21-15-9 reps of
Squat Cleans 25kg

42-30-18 sec
Handstand holds

EMOTM for 20′
Even minutes
15 Wall Balls 6kg
Odd minutes
15 Sumo Deadlift High Pull 30kg

5 rounds

10 Press 45k
15 Ring Rows
50 Step ups (17inch)

Time: 26:15

3 round
20 weighted situps 10k
20 back extensions