Strength:  Power clean + jerk Alternating on the minute x 12 (6 rounds): Odd minutes - 3 power cleans Even minutes - 3 push jerks Minutes 1-2 - 60% of 1RM clean and jerk Minutes 3-4 - 65% of 1RM clean and jerk Minutes 5-6 - 70% of 1RM clean and jerk Minutes 7-8,...

Strength:  EMOM x 10:  Odd minutes:  5 bench press, Even minutes:  5 power cleans   Workout of the Day: "CrossFit Open Workout 11.5" Complete as many rounds and reps as possible in 20 minutes of: 5 power cleans (145/100) 10 toes to bar 15 wall balls (20lbs to 10' target/14lbs to 9'...

Strength/conditioning: Front squat 6-4-2-1-2-4-6 - Each set is done on the 90 second.  Percentage taken from 1RM front squat. 0:00 - 6 reps @ 75% 1:30 - 4 reps @ 81% 3:00 - 2 reps @ 87% 4:30 - 1 rep @ 93% 6:00 - 2 reps @ 87% 7:30 - 4...

Strength:  E2MOM x 5 - 3 "touch and go" power cleans (building) Then, 5 minutes for 1 attempt - 10-rep max "touch and go" power cleans Workout of the Day: "Summer in the Winter" For time: 50 box jumps (24/20) 25 HSPU 40 box jumps 20 HSPU 30 box jumps 15 HSPU 20 box jumps 10...