8 min EMOM
5 Clean and Jerk

WOD:
12 min AMRAP
6 Power Snatches
24 Double Unders (42.5/30)

WOD:

3 Rounds For Time
20 Air Squats
20 Toes To Bar
20 Walking Lunges
20 Chest to Bar Pull-ups

Core:

6 Rounds
15 sec on 15 sec off
Hanging L-sit Holds

100 mountain climbers

20min AMRAP
5 Rounds

12 Lateral Box Jump Overs
15 Medicine Ball Cleans (9/6)
200m Run

Remaining Time: AMRAP Burpees

5x5 Back Squat
5x5 Deadlift
5x5 Bench Press
5x5 Strict Pull-up

Strength:

10 min EMOM
4 Hang Power Cleans

WOD:
21-15-9
Overhead Squats (42.5/30)
Burpees

WOD:

METCON DAY!

200m Run

20 Double Under

200m Row

300m Run

30 Double Under

300m Row

400m Run

40 Double Under

400m Row

500m Run

50 Double Under

500m Row

CORE:

30'' x 5 Alternate Plank

Strength:
5x5 Deadlift

Wod:

8min AMRAP
5 Dips
10 Wall Balls (9/6)
15 Double Unders

Skill:

Medball Clean

Wod:

1000m Run
5 Rounds For Time
12 Handstand Push-ups
20 Jumps Squats
1000m Run

18 min EMOM

Odd: 8 Snatches (50/35)

Even: 15 Kettlebell Swings (55/35)

Core:

Partner Wod 

Athlete 1: 50 Toes to Bars

Athlete 2: Max rep KB Russian Twists (55/35)

Strength:

7 Rounds:
1 Strict Press
2 Push Presses
3 Push Jerks

Wod:

For Time
800 m Row
9 Thrusters (95/65)
600 m Row
12 Thrusters (95/65)
400 m Row
15 Thrusters (95/65)
200 m Row
18 Thrusters (95/65)

5 Rounds For Time:

1 min max Power Cleans
1 min max Lateral Burpees
1 min max Sit-ups
1 min max Double Unders
1 min Rest

Skill:

Muscle-up Progression

WOD:

16 min AMRAP
8 Chest to Bar Pull-ups
10 Ring Push-ups
12 Box Jumps (24''/20'')

Strength:

15-12-9-6-3-1 Reps of:

Back Squat

WOD:

3 Rounds for Time

500m Row

50      Step Lunge

50      Double Under

WOD:

For Time

5K Run

Skill:

Power Snatch

WOD:

10 Rounds for time

250m Rowing

20      Turkish Get-up

15      Toes to Bar

10      Hand Release Push-up

Partner WOD

Each athlete 5 Rounds

EMOM:10 Min.

10 Wall Ball (9/6)

WOD: ''Jack''

20 Min AMRAP

10 Push Press (50/35)
10 Kettlebell Swing (55/35)
10 Box Jump(24/20)

Strength:

Rounds of 5

3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Jerk

Every Rounds add weight

Core:

Tabata

20 sec Sit-up

10 sec Flutter Kick

x

Skill:

Power Clean

WOD:

For Time

200m Run

20      Pull-up

30      Double Under

30      Ball Slam

200m Run

40      Burpee

30      Double Under

30      Ball Slam

200m Run

20      Pull-up

30      Double Under

7 Min EMOM:

7 Ring Dips

WOD:

5 Rounds For Time

7   Front Squat (60/40)

70 Double Under

Skill:
Muscle Up Progression

Wod:

16min AMRAP
8 Chest to Bar Pull-ups
10 Ring Push-ups
12 Box Jumps (24/20)

Barbara

5 Rounds For Time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3min Rest Between Rounds

Skill : 

10 min emom

8 snatch grip high pull (boş barbell)

WOD:

For Time

21-15-9

Burpee - Box Jump

Snatch (42,5/30)

STRENGTH:

Strict Press 6-6-4-4-4-2-2

WOD:

3 Round For Time

400m Run

20 Dips

400m Row

10 Hanstand PushUps

Wod:

20min Amrap

100m Run

Stairs up/down

30 Double Under

Core:

100 KB Russian Twist for Time

Wod

10 min AMRAP
5 Sumo Deadlift High Pulls (42.5/30)
10 Jumping Lunges 
15 Push-ups
200 m Row

SKILL : PUSH JERK

WOD:

FOR TIME

10 BENCH PRESSES (BW)
1 PULL UP
9 BENCH PRESSES (BW)
2 PULL UPS
8 BENCH PRESSES (BW)
3 PULL UPS
7 BENCH PRESSES (BW)
4 PULL UPS
6 BENCH PRESSES (BW)

5 PULL UPS

5 BENCH PRESSES (BW)

6 PULL UPS

4 BENCH PRESSES (BW)

7 PULL UPS

3 BENCH PRESSES (BW)

8 PULL UPS

2 BENCH PRESSES (BW)

9 PULL UPS

1 BENCH PRESSES (BW)

10 PULL UPS

Strength:
5-5-3-3-2-2-2-1-1 reps of
Front Squats

Wod:
14 min EMOM
Odd: 8 Deadlifts (70/50)
Even: 10 Wall Balls (9/6)

For Time:

100 Double Unders
6 Box Jump Overs (30/24)
80 Double Unders
12 Box Jump Overs (30/24)
60 Double Unders
18 Box Jump Overs (30/24)
40 Double Unders
24 Box Jump Overs (30/24)
20 Double Unders
32 Box Jump Overs (30/24)

10 min EMOM

Odd: 8 Power Cleans (60/40)

Even: 6 Overhead Squats (50/30)

15 min AMRAP
15 Dips
20 Medicine Ball Cleans (9/6)
25 Sit-ups
500m Run

wod

6 ROUNDS FOR TIME

9 WALL BALLS (9/6)
12 KB SWINGS (55/35)
15 CAL ROW

CORE:
PLANK MATRIX