WOD

In a team of 3:

with a clock set to 14min:
2000m row
with the remaining time; total load GTOH

Strength

1RM Bench Press

then:

Ring Dips 7171
3 sets to failure

For those of you unfamiliar with TUT (time under tension) work, the numerical format next to the ring dip is a 4 digit number;
the first indicates a 7 second eccentric phase
the second indicates a 1 second pause at the bottom.
The third indicates a 7 second concentric phase
And the last indicates a 1 second pause at the top.

WOD

20min workout with a partner:

5 double kettlebell cleans
5 double kettlebell press
5 double kettlebell front Squats
5 l-pull ups

50 - 40 - 30 - 20 - 10
Cal Row / Bike
Push-Up

5min Rest

50 - 40 - 30 - 20 - 10
Double DB/KB Push Press 24/16kg
Abmat Sit-Ups

For Load:
15:00 To Find 1RM Power Snatch
- Rest Max 3:00 btw sets.

30min airbike
30 min row

3 rounds
4-5 high box jump
10-12 body row
1min rest

DELOAD WEEK

On the minute for 15min
1. Easy shuttle run
2. Wall walk
3. Easy shuttle run
4. 1-2 sets wall ball 20/14
5. Rest

Metcon:
4 rounds, not for time
5 hang power clean
5 hang squat clean
Rest :30s
5 front squats
8 front rack lunges
Rest :30s

RX: 60/40kg, scale as needed

Core workout:
3 rounds of
:30s strict T2B
:30s rest
Directly into
2 rounds of
:30s hollow hold
:30s rest
:30s arch hold
:30s rest
:30s planking
:30s rest
:30s posterior planking
:30s rest