5min EMOM:

7 Strict Pull-ups

20min Amrap

10 Medicine Ball Burpee Clean to Wall Ball Complex 9/6

400m Run

Skill: 

Snatch

WOD:

3 Rounds For Time

20 Overhead Walking Lunge with Plate 20/15

20 Bench Press 40/30

20 Box Jump 30/24

WOD:

2 Rounds For Time

50 Push-ups

40 Sit-ups

300m Run

20 Chest to bar Pull-ups

10 Sumo Deadlift High Pull with Kettlebell 55/35

Strength:Back Squat

10 x %20 Body Weight

8   x %40 Body Weight

6   x %60 Body Weight

4   x %70 Body Weight

2   x %80 Body Weight

WOD:4 Rounds For Time

40 Double Unders

10 Snatches (40/30kg)

10min Emom:

10 Burpees

PARTNER WOD

Partner 1: 300m Med. Ball Carry Run 9/6

Partner 2: Dip

Skill:

Clean & Jerk

Wod:

7 Min AMRAP:

7 Hang Power Clean (60/40kg)

7 Push Jerk                (60/40kg)

6min Amrap:

10 Double Under

10 Ring Row

3 Rounds For Time

30 Push-up

300m Run

20 Kettlebell Swing 55/35

200m Run

10 Dumbbell Hang Power Clean & Jerk 45/35

WOD

FOR TIME

30 BAR FACING BURPEES

25 THRUSTERS (42,5/30)

20 BAR FACING BURPEES

15 THRUSTERS

10 BAR FACING BURPESS

5 THRUSTERS

WOD:

20min EMOM

ODD: 10 Deadlift 60/40

EVEN: 10 Box Jump Overs 30/24

CORE:

Plank Complex

Skill:

Push Jerk

WOD:12 Min. AMRAP

12 Air Squats

12 Dips

12 Toes to Bar

WOD
4 ROUND FOR TIME
10 POWER CLEAN
20 PUSH UP
30 DOUBLE UNDER

8 Min EMOM x 5

Strict Press

WOD: For Time

Pull-Up

15-12-9-6-3

Box Jump

3-6-9-12-15  (30/24)

WOD:

3 Rounds

15 Sit-up

15 Wall Ball 9/6

750m Run

2 Rounds

15 Sit-up

15 Wall Ball 9/6

500m Run

1 Round

15 Sit-up

15 Wall Ball 9/6

250m Run

WOD:

20min Amrap

Partners 1. 400m Run

Partners 2. Row

Strength: 

Frontt Squat 5-5-3-3-3-2-2-1

WOD:

10min Amrap

10 Double Under

10 Med. Ball Clean 9/6

CORE:

100 Sit-ups For Time

10min Emom x 4:

Power Clean

WOD:

3 Rounds For Time

400m Run

20 Deadlift 60/40

10 Dips

Skill:

Good Morning

WOD:

10 Kettlebell Thruster 25/35

20  Kettlebell Swing 25/35

30 Burpee

20 Kettlebell Swing 25/35

10 Kettlebell Thruster 25/35

WOD:

20min Emom:

ODD: 5 Pull-up

EVEN: 5 Push-up

CORE:

8min Amrap

10 Flutter Kick

10 Superman

Skill:

Double Under

WOD:

21-15-9

Push-Press 60/40

Burpee

CORE:

100 Mountain Climbers

Strength:

Deadlift 5x5

WOD:

20min Amrap

10 Kettlebell Swing 60/40

15 Sit-up

200m Run

WOD:

For Time:

100m Med. Ball Carry 9/6

5 Double Under

150m Med. Ball Carry 9/6

10 Double Under

200m Med. Ball Carry 9/6

15 Double Under

250m Med. Ball Carry 9/6

20 Double Under

WOD

15 MIN AMRAP

30 LUNGES

200 MT RUN

10 DIPS

WOD

10min EMOM x 2

DEAD LIFT (50/40)

HANG POWER CLEAN (50/40)

PUSH PRESS (50/40)

BACK SQUAT (50/40) 

WOD:

4 Rounds for Time

20 Double Under

15 Pull-up

10 Kettlebell Swing 60/40

CORE:

Plank Complex

WOD:

5 deadlift (60/50)

10 push up

10 sit up

10 deadlift

15 push up

15 sit up

15 deadlift

20 push up

20 sit up

10 deadlift

15 push up

15 sit up

5 deadlift

10 push up

10 sit up

Strength:

Back Squat 5-4-3-2-1

WOD:

15 Push Jerk 50/40

200m Run

12 Push Jerk 50/40

200m Run

9 Push Jerk 50/40

200m Run

6 Push Jerk 50/40

200m Run

3 Push Jerk 50/40

200m Run

6min Emom:

6 Burpee Pull-up

WOD:

For Time:

40 Box Jump 30''/24''

10 Sit-up

30 Box Jump 30''/24''

20 Sit-up

20 Box Jump 30''/24''

30 Sit-up

10 Box Jump 30''/24''

40 Sit-up

WOD:

12min Amrap

10 Dips

400m Run

CORE:

5 Rounds

10 Hollow Rocks

10 Ring Hip Up

WOD

For time

25 Toes to bar

25 Wall balls (9/6)

25 Hand release push ups

25 Kettlebell swings (35lb/25lb)

400 mt run

25 Kettlebell swings (35lb/25lb)

25 Hand release push ups

25 Wall balls (9/6)

25 Toes to bar