Strength Deadlift 5×5 @75% WOD 12 minute AMRAP 10 deadlifts (275/185), 20 ghd sit ups, 30 DUs

Strength Back Squat 5×5 @ 75% WOD Fran 21-15-9 Thrusters (95/65), Pull ups. 10 minute time cap Then rest 3 minutes, 5 minutes to find 1RM Thruster

Power Clean 5×3 starting at 70%, work up no misses Then 3 min AMRAP 75 Double Under Buy In 15 deadlift (225/155) 15 bar over burpees   Rest 3 min 3 min AMRAP 75

5×5 bench then 3RFT 15 wallball (20/14) 15 shoulder to overhead (155/105) 15 toes to bar

EMOM 12 minutes 20 GHD Sit-ups 10 HSPU Then Squat Fran 21-15-9 Squat (225/155) Pullups 

Deadlift 5×5 EMOM 20 min Minute 1 Swings (2/1.5) Minute 2 Burpees Minute 3 Row for Calories Minute 4 Rest Complete 5 times. Scores are lowest score in each movement in any minute

Squat 5×5@80% Then Death by Front squat (135/95)

1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead 95/65 7 Box Jumps 24/20 8 Lunges 9 Sit ups 10 Ring Rows 11 KB