Strength focus:

Push Press (based upon your 1RM)

5 x 30% (warm-up set)

5 x 40% (warm-up set)

3 x 45% (warm-up set)

5 x 55% (1st working set)

3 x 65% (2nd working set)

1+ 70% (to failure)

 

Then:

For Time:
4 Rounds of
30 KB Swings - American - 53/35
12 HSPU
12 Pull-ups

20 minutes to establish your 1RM Deadlift

Then

For Time:

5 rounds of: 

9 Pistols 

9 Ring Dips 

9 Thrusters 115/75

For Time:

400 M run

15 stones to shoulder 140/90

400 M run

10 stones to shoulder 140/90

400 M run

5 stones to shoulder 140/90

400 M run
1 stone to shoulder 140/90

3 Rounds for Time:

10 Squat Clean & Jerk 135/95

20 Wallball 20/14

 

Smolov Squat Cycle #2
Based off you 1RM back squats
5 x 7 @ 75%

Then:

For Time:
21-15-9

KB Snatch Right Hand 53/35

KB Snatch Left Hand 53/35

KB Swings - Russian (eye level)

Strength focus:

Push Press (based upon your 1RM)

5 x 35% (warm-up set)

5 x 45% (warm-up set)

3 x 50% (warm-up set)

3 x 60% (1st working set)

3 x 70% (2nd working set)

3+ 75% (to failure)

 

Then:

"Cindy"
20 Minute as many reps as possible of:
5 pull-ups
10 push-ups
15 squats

15 minutes to establish your 1RM Turkish get-up - each arm

Then:

4 minute AMRAP:

15-Bench Press (Men at bodyweight; women at 75% bodyweight)

15-Pull Ups

 

If they complete 3 rounds (90 reps) before the time limit then they earn another 4 minutes. If they complete 6 rounds (180 reps) before the end of the 2nd 4 minute period then they earn another 4 minutes and so on...

"DT"

For Time
Five Rounds of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105

Smolov Squat Cycle #1
4 x 9 @ 70% of your 1RM back squat

Then:

12 minute AMRAP of:
10 snatches 115/75
20 sit-ups
30 double-unders

Count total reps for score

Strength focus:

Push Press based upon your last 1RM
5x40% (warm-up set)

5x50% (warm-up set)

3x60% (warm-up set)

5x75% (1st working set)

5x80% (2nd working set)

Max reps x 85% (3rd working set to failure)

Then:

15 minute AMRAP of:
5 handstand push-ups
7 pull-ups
9 box jumps 24/20

Count total reps for score