Strength Day:

6x5

1 1/4 back squats

STO

Deficit DL

AHAP

WoD:

12:00 AMRAP

6 Pullups

8 Deficit Push-ups

5 RFT:

10 Toes to Bar

15 Russian KB Swings 2/1.5 (Swing to eye-level)

1:00 Plank Hold

EOMOM 16:00

ODD: 

8 Burpee box jumps 24/20

EVEN: 

7 HSPU

30-20-10
Wall Balls 20/14
HSPU
Pull-ups
3xDU (90-60-30) 

max reps squat cleans in 7 minutes, 135/95 lb.

max reps squat cleans in 7 minute, 155/115 lb.

max reps squat cleans in 7 minute, 185/135 lb.

200 DU

Then:

5-10-15-10-5

Bar Hop Burpees (2 Foot Take-Off)

STO 135/95

Strength Day:

5×5 Romanian Deadlifts AHAP (As heavy as possible)

5×5 Touch and Go Power Snatches AHAP (As heavy as possible)

5x5 back squats AHAP (As heavy as possible)

100 jumping jacks

2:00 HS hold accumulated

100 situps

2:00 plank hold accumulated

100 pushups

2:00 wall sit hold accumulated

100 leg raises

For time:

Row 2000 m

Then 

3 rounds 

30 thrusters 45/35 

50 leg raises 

30 Pull-ups