Strength:

Bench press

3Sets max. Reps. @ 75%

WOD

10rounds for time:

20 sit-ups

10 Pull-ups

Strength:
Dead Lift
3 sets of max reps @ 75%

WOD
12 min AMRAP
75 Pound Shoulder Press – 4 reps
75 Pound Sumo Deadlift High Pull – 8 reps
75 Pound Front Squat – 12 reps

Strength:
Clean and Jerk
3-3-2-2-2-1-1-1-1-1

WOD
15 Min. AMRAP
30 Double Unders
15 Wall Ball
5 Power Clean 165/115#

WOD:
Open Workout 13.2
10 min AMRAP
115/75# Shoulders to overhead – 5 reps
115/75# Dead lift – 10 reps
24/20″ Box Jumps – 15 reps

SKILLS /MOBILITY DAY:
Work on a skill–> Pull-Up, Double Under, Hand Stand Push up, Hand Stand Walks
Mobility in general….

WOD
20 Min AMRAP:
Run 400M
15 Medicine Ball Cleans 20#
15 Medicine Ball Sit Ups 20#

13.2 will be done on Friday!!!  Deadlifts and box jumps no problem right…

Strength:
Skill work on the Power and Hang Clean
THIS IS A SKILL NOT A STRENGTH
Do NOT exceed more than 50% of your 1RM…

WOD
Five Rounds for Time of:
9 Over head Squats 95/65 lbs
10 Hand Release Push-ups
11 Box Jumps

Strength:
Dead Lift
3-3-3-3-3

WOD
Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards