Gym WODs

(20 minutes)
Deadlift 3-3-3-3-3

Rounds 1,3,5:
:20 Ring support
5-10 Pull ups
5 Box jumps
Deadlift 3-3-3-3-3

Then,

15 minute AMRAP:
5-10 Ring dips
10 Box jump overs
40 FT seal walk
40 FT walking lunge

Your score is the total number of dips across the AMRAP.
(20 minutes)
Bench press 6-6-6-6-6

On rounds 1,3,5:
8 Bent over rows, L/R
10 Kip swings
10 Medicine ball squats
100 Single unders
Bench press 6-6-6-6-6

Then,

Four rounds for time:
Run 400m // 250 Single unders
10 Toes to bar
20 Wall balls
(10 minutes)
7 Deadlifts
7 Clean shrugs
7 Presses
7 Front squats
7 Push presses
7 Good mornings
7 Back squats

Then,

Build up to power clean weight
Every 1:30 x 15 rounds:

Rounds 1-3:
3 Deadlifts
3 Clean shrugs
1 Power clean

Rounds 4-15:
3 Power cleans
1 Front squat

AUX WOD:
10 minutes or 4 rounds
8 Trap-3 raises, L/R
8 Back extensions on GHD
Three rounds:
Row :90
Racked carry x2 laps
15 Push ups
15 KB swings

For the 3 rows, go: sub pace, @ 2k pace, faster than 2k pace.
Five rounds of each:
Row 3:00 @ 2k pace
Rest :30
3:00 Farmers carry 2 laps
Rest :30

Farmers carries are with 2x heavy KBs