Endurance: 15 minutes time cap.

teams of 2 complete 80 box jump over (24/20) + 80 target burpee

max. rep double under/single under in the remaining time

WOD:

Every 2.30 for 6 rounds 

10 dumbbell hang squat clean thrusters (45/35) + 20 v-up

max. rep kettlebell swing (55/35) in the remaining time

Strength:

up to heavy 1 power clean + 2 hang squat clean in 12 minutes

WOD: For time

1-2-3-4-5-6-7-8-9-10 reps of 

front squat (60/30)

20-18-16-14-12-10-8-6-4-2 reps of

push-up

Strength:

ever 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of deadlift

WOD: AMRAP 20 min.

40 double under (x2.5 single under)

30 sit-up

20 steps dumbbell front rack lunge (45/35)

10 push press (60/30)

Strength: EMOM 12 min.

odd: 12-10-8-6-4-2 reps of dumbbell bench press

even: 4-6-8-10-12-14 reps of high box jumps (30/24)

WOD: For time

5 rounds 

10 pull-up

20 dumbbell snatch (45/35)

then immediately into

20-15-10 reps of 

toes to bar

wall ball (9/6)

Strength:

every 1.30 for 6 rounds 6 reps back squat 

(start from %70 of your 1RM)

WOD:For time

cash in: 800/600m row

then 10 rounds

6 hang power clean (60/30)

6 over the bar burpee

Strength: EMOM 10 min.

odd: 10 push press (from the floor)

even: 3-5 strict pull-up + 3-5 chin-up

WOD: For time

21-18-15-12-9-6-3 reps of 

overhead squat (50/25)

hand release push-up

Strength/conditioning: EMOM 12 min.

odd: 8-12 cal. row

even: 4-8 dips

WOD:

every 2.00 for 6 rounds 

20 kettlebell sumo deadlift high pull (55/35) + 20 dumbbell push press (45/35)

max. rep air squat in the remaining time

rest 60 seconds between the rounds

CORE: For time

100 sit-up