Strength:
Bench press 5-5-5

Workout Of the Day:
Squat clean & split jerk 1-1-1-1-1-1-1 reps

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Finisher:
50 deadhang or strict pull ups
(Use a band If needed, but keep it STRICT!)

Workout Of the Day:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Strength:
Floor wipers/floor press 10-10-10-10
Battle ropes 20-20-20-20

Benchmark Hero WOD: “Griff”
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

STRENGTH:
Floor Press  5-5-5-5-5
Single-arm trap raise X 4 sets of 10-12 reps

Workout Of the Day:
AMRAP in 10
10 Hang power snatch 115/65
5 Depth push-up

Skill: 
Speed & Plyometric drills
Workout Of the Day:
“1 mile of Chelsea”
5 Pullups+10 Pushups+15 Air Squats = 1 Set
Complete 1 Set each Minute for 30 Consecutive Minutes.
Once you fail to complete a set within the required minute, run 1 mile!