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Watch You Burn

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Skill/Strength: Strength
Back Squat for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Max reps on last set
Lift every 4 minutes

WOD: Conditioning
20 Min AMRAP of:
400m Run
20 DB Snatch (50/35)
12 Single DB OH Squat (Alt arms each round)
Goal: 4+ rounds

Finish: Gymnastics
Do some burpees

Team WOD

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WOD: Conditioning
For Time:
150 Wall Ball
150 Push-ups
150 AbMat Sit-ups

While partner #1 works, partner #2 must hold a plank.

-then-

Bear Complex
Each round is 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

You must hold on to the bar for the entire round.

Laundry List

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Skill/Strength: Strength
Bench Press for load:
20 reps @ 60%

WOD: Conditioning
4 Min AMRAP of:
4 Rope Climbs
Max Jumping Lunges

Rest 3 Min

4 Min AMRAP
4 Rope Climbs
Max KB Snatch (24/16kg)

Rest 2 Min

4 Min AMRAP
20 KB Snatches
20 Jumping Lunges
Max Rope Climbs

Score lunges, swings, and rope climbs separately.

Finish: Core
Complete 100 Wall Ball Situps