Conjugate Strength: 
Max Effort Upper Body
Strict Press
Build up to a 3 RM

DB Floor Press - 3x8
Bent over barbell rows - 3x8

Metcon:
EMOM x 18
1. Min: 1 Rd of Cindy
2. Min: 40 DU

Core/Abs:
4 Rds of
15 sec L-Sit
30 sec Reverse Plank
15 sec Rest

Weightlifting
Snatch
- Build to a 1 RM in 15 mins. 

Clean & Jerk
- Build to a 1 RM in 15 mins.

Front Squat 5x1
1 Front Squat @ 60% 1 RM
1 Front Squat @ 70%
1 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%

Metcon:
For time:
1000m Row 

Core/Abs:
4 Rds of
15 sec L-Sit
30 sec Reverse Plank
15 sec Rest

Conjugate Strength: 
Dynamic Effort Lower Body
Deadlift
10 x 2 @ 50% + 25% band

Metcon:
7 Min AMRAP
200m Run
10 Strict Pullups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Pushups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
(with 20lb/14lb vest)

Metcon:
With a partner
AMRAP 35 min:
40 Clean and jerk 60/43kg
Run 1 mile (together)
20 Rope climbs
Run 1 mile (together)
AMRAP Burpees in remaining time

Conjugate Strength: 
Dynamic Effort Upper Body
Incline Bench Press 
12 x 3 @ 40% + micro/mini bands

Clapping Pushups - 3x5-8
One Arm DB Rows - 3x10

Metcon:
„The Impossible Workout“
EMOM x 15 min
5 Power Snatch 35/25kg
5 T2B
5 Thrusters 35/25kg
5 Burpees
When you fail a minute, rest the next and add 1 minute!
TC 20 min

Scaling:
Hang Snatch, Knee Raises,
30/17kg
4 or 3 reps

Weightlifting:
All lifts from the ground!

Every 90 sec x 6 Rds
3 Strict Press

Every 90 sec x 6 Rds
3 Push Press

Every 90 sec x 6 Rds
3 Jerks

Metcon:
21-15-9
Pullups
Burpees to Bar
TC 8 min

Core/Abs:
4 Rds of
15 sec L-Sit
30 sec Reverse Plank
15 sec Rest