EMOM in 14 minutes
Odd: 10 Thrusters (95/65 75/55)
Even: 20 Kettlebell Swings (55/35)

Rest 5 min

5 min ME
Burpee pull-ups

Lift: pj + j 90% (1+1) x5s
10 min E.O.M.

Wod:
HSPU x21
PISTOLS x22(alt)
200 m run
HSPU x15
PISTOLS x16(alt)
200 m run
HSPU x9
PISTOLS x10(alt)
200 m run

Conjaugate:
Deadlift x3rm
After 5sx5rm after speed (1min rest)
Front squat 3sx6rm
Standing good mornings 3sx10r
Banded leg curls 3sx10r

Core buy out: banded planks 3sx1:00min

Lift: deadlift 1-2-1-2-1 80-90%

Wod:
Single arm snatch x50 (alt) 50/35
Walking lunges x50 (with db)
X3 rounds
Into
100 sit ups

Conjugate:
Strong man

Lift:
Bench 90%x 1-2-1-2-1 every other min

Wod: 5rft
300 m row
7 hang power cleans (135/95-95/65)
100 m run
1:00min rest

Conjugate:
3rm OHP
Drop set 5sx3rm push press
Dumbbell rows + band 4sx10
Close grip bench 4sx10

Shoulder buy out:
3sx20 lying rear delt flys

Lift: 90%x1-2-1-2-1
Skill: hspu (3sxME)

Wod:
22 pushups
22 ttb
22 box jumps
22 pull-ups
2rft

Into: 300 m overhead Medball carry.

Consjugate:
3rm box squat 3sx90%+
Drop set 3sx5rm no box
Deadlift 1sx10rm banded + 1sx10rm unbranded (x2s)
Seated Good morning 4sx10rm

Core buy out:
2sx1:00 min max effort barbell sit ups

Teams of 3, one person working at a time, splitting reps evenly
3 Rounds for time: 30 min cap
90 KB swings
75 lunges
60 TTB
45 Hang power cleans 95/65
30 Shoulder to Overhead 95/65

For Time
40 Ring Muscle-Ups/pull-ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)
Time Cap: 20 minutes

Lift: pj + j (2+1) x5s @85%

Wod:
100 m run
500 m row
100 m run
100 Double unders
100 m run
500 m row
100 m run

Conjugate:
Deadlift x3rm
After 5sx5rm after speed (1min rest)
Front squat 3sx6rm
Standing good mornings 3sx10r
Banded leg curls 3sx10r

Core buy out: banded planks 3sx1:00min

Lift: deadlift 3r @85%
3sxME Pull-up/ MU

Wod:
10/7 cals assault bike
7 POWER Snatch
7 BACK squats
Rest 1 min
5rft

Conjugate:
Strong man

Lift skill:
Bench 85% x 3 every other min
3s 2-4rops climbs within 2 mins (speed)

Wod: 3 rounds
Wall ball x30
Turkish Get up x 3 each arm
Into:
30 burpees (speed)

Conjugate:
3rm OHP
Drop set 5sx3rm push press
Dumbbell rows + band 4sx10
Close grip bench 4sx10

Shoulder buy out:
3sx20 lying rear delt flys