Strength:Bench press 6-6 -4-4-2-2 70% & build Workout of the day Fitness 12 min Amrap 12 single arm DB hang clean and jerk 40/25lb(6 each arm) 6 Ring Dips *Performance * 12 min Amrap 12 single arm DB hang clean and jerk 50/35lb(6 each arm) 3 Muscle up

Strength:Deadlift 8-8-8-4-4-4 Start @60% & build Workout of the day Fitness 6 Rounds for time- (15 min cap) 40 Du 16 DB Lunges 40/25lb Performance 50/35lb

Olympic:Squat cleans 1 every :30 seconds for 15  minutes Workout of the day Fitness For time 21-18-15-12-9-6-3 Russian Kbs 53/35# DB Squats 35/25# Performance For time- 21-18-15-12-9-6-3 Russian Kbs 70/53lb DB Squats 50/35lb   Rx+ 70/53#