(Strength: Z Press and Deadlift SuperSet
5x5 of each exercise take about 2 min between sets
Z-Press: Build weight each set and finish heavy on the last set
Try to add 1-2# from last week Z press

Deadlifts: Moderate weight
If you've been deadlifting more than 300/200 the last few weeks use a green band for banded deadlifts

Metcon:
15 Min EMOM
Min 1: 40 Double Unders (Sc: 30 Seconds Double-Under practice)
Min 2: 8 KB Goblet Squats (28Kilo/20Kilo)
Min 3: AMRAP Drop back lunges w/ same KB or Sandbag
Score lunges minus any double unders less than 200

Strength: Squat Waves with a % of our 5RM Back Squat weight

New rep scheme
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Rest 3 Minutes
Set 4: 6 Reps @ 89%
Set 5: 4 Reps @ 95%
Set 6: 2 Reps @ 101%
Rest 3 Minutes 
Set 7: 6 Reps @ 95%
Set 8: 4 Reps @ 101%
Set 9: 2 Reps @ 107%
Each wave of 3 should have about a minute rest in between sets.
Metcon:
12 Min AMRAP
10 Wall Ball (20/14)
8 Pull Up (Sc: 4 Negatives)
6 Single Leg Squat (Sc: to box or bench)
4 Toes To Bar (Sc: V-Ups)

Open WOD 18.3'ish
20 Min AMRAP
100 double-unders (Sub 20 burpees or 2 Min double unders)
20 overhead squats 115/80
100 double-unders (Sub 15 burpees or 2 Min double unders)
12 ring muscle-ups (Sub 3 min of Upper body Pulling Work)
100 double-unders (Sub 15 burpees or 2 Min double unders)
20 dumbbell snatches (50/35)
100 double-unders (Sub 10 burpees or 2 Min double unders)
12 bar muscle-ups (Sub 3 min of Upper body Pulling Work)
Post WOD
5 Rounds Not For Time
10 GHD Sit-Ups or hollow rock to super man (5 Over & 5 Back)
10 Monster Banded Tricep Press-Downs

Strength: 8 Minutes to build up to a heavy complex (80-90% of max CL&J) of 1 squat clean, 1 push jerk, 1 split jerk
Then, every 2 minutes for 5 sets complete the complex

Metcon:
2 Rounds
3 Min AMRAP
6 HSPU or 2 wall walk or 10 pike HSPU
6 ALT Pistols
Rest 1 Minute
3 Min AMRAP
6 Single Arm OH DB Lunge (50/35)
6 DB Snatch (50/35)
​Rest 1 Minute

WOD:
36 Min Cap
9 6 3 (2-4 min)
Heavy Deadlifts (60-70% of 1RM or weight that will allow unbroken sets) 
High Box Jumps (24+/20+)
Rest 5 min
21 15 9 (4-8 min)
Hang Power Cleans that you can do in 1-2 sets
Pull ups (scale to either 15 9 6 or 9 6 3 to finish each set in under a minute)
Rest 5 min
50 Empty Barbell Thrusters
2k/1500m row or 100/80 Cal Bike

Strength: Z Press and and Deadlift SuperSet
5x5 of each exercise take about 2 min between sets
Build weight each set and finish heavy on the last Z Press set
Moderate weight on all DeadlLifts 
Try to add 1 or 2# from last week on the Z press
Try to add 10-20 # from the last 2 weeks deadlifts if you are using a traditional bar

Metcon:
15 EMOM
Odd Min: AMRAP Wall Balls
Even Min: 10 24/20" Box Step Over w/ Ball
(Start and finish w/ wall balls try to keep ball of the ground the whole 15 min)

Strength: ​Squat Waves with a % of our 5RM Back Squat weight
Every set is 2% heavier than last week
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes 
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 96%
Set 9: 2 Reps @ 100%
Each wave of 3 should have about a minute rest in between sets.
Metcon:
10 Min EMOM
Even: Upper Pull Station*
Odd: AMRAP Empty Bar Thruster
Score Thrusters

Partner WOD
Teams of 2 
For time, 35 min cap:
Buy in: 100/70 cal row
Then:
15 rds (partners alternate movements)
5 Deadlift (225/155)
7 Burpee OTB
9 Box jump (24/20)
Then:
Cash out: 100/70 cal row

A. Open WOD 11.4
10 Min AMRAP
60 Burpee Over Bar (5 minute cap)
30 OHS 120/90 (scale to complete in 3 minute cap)
10 Muscle UP (scale: 2 Ring Row + 2 Ring Push-Up = 1 Rep)
​
B. Super Set 4 Rounds Not for time
- Heavy Farmers carry x Down & Back x 1
- 5 Reps Bench Press
- Max DB Curls (pick a weight that will be good for 8-10reps)