15min AMRAP
10 Kettlebell Swings (55/35)
15 Wall Balls (9/6)
20 Toes to Bar
250m Run

Core:
Partner WOD
100 sit-ups with medicine ball

Strength: Deadlift

5x5

WOD: 7 Rounds for Time

7 Push Press (60/40)

7 Pull-up

7 Box Jump (31/24)

Strength:

12-8-6-4-2 reps of Back Squat

MetCon:

12min EMOM

Min1 Max. Meters Medicine Ball Carry Run

Min2 Max. Meters Run

Min3 Max. Rep. Double Under

EMOM: 8min

Odd: 6 Overhead Squats 
Even: 12 Kettlebell Swings

AMRAP 14min:

4 Cleans (70/50)
8 Handstand Push-ups
12 cal Row

MetCon:

Cash in: 50 Double Under

5-10-15 reps of

Ring Dips

Ring Inverted Row

500m Run

5-10-15 reps of

Ring Dips

Ring Inverted Row

Cash out: 50 Double Under

CORE:

6min Amrap

6 Toes to Bar

12 Kettlebell Russian Twist

MetCon:

2 Rounds For Time

50 Step Walking Lunge

40 Sit-up

30 Push-up

20 Box Jump

10 Pull-up

For Time:

30-25-20-15-10 reps of
cal Row
6-9-12-15-18 reps of
Dumbell Chest Press (45/35)

EMOM 8 min

Odd: Alternate Plank
Even: 50 Mountan Climbers

8min EMOM:

45sec max effort(rep) Double Under

WOD:

12min Amrap

25 Air Squat

10 Push Jerk 60/40

200m Run

Find 1 RM Power Snatch

5-5-3-3-3-2-2-1-1

Partner Wod:

3 Rounds For Time
Partner 1: 50 Wall Balls (9/6lb)
Deadlift Holds (100/70kg)

At 00:00

6min AMRAP
12 Thrusters (95/75)
6 Ring Pull-ups

At 06:00

6min AMRAP
12 Burpee Box Jumps (24/20)
6 Squat Cleans (95/75)

At 12:00

6min AMRAP
12 Push-Press (95/75)
6 Overhead Squats (95/75)

CORE

Squat Mobility

WOD:

"CINDY"

20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

EMOM 7 min

7 Front Squats

AMRAP 12min

2 Power Cleans

3 cal Row

4 Power Cleans

6 cal row

then 6 Power Cleans, 9 cal row and so on...

WOD:

For Time:

15 Snatches (40/30)
30 Box Jumps (30/24)
45 Double Unders
12 Snatches (40/30)
25 Box Jumps (30/24)
40 Double Unders
9 Snatches (40/30)
20 Box Jumps (30/24)
35 Double Unders
6 Snatches (40/30)
15 Box Jumps (30/24)
30 Double Unders

WOD:

For Time

Cash In: 750m Run

15-12-9-6-3-6-9-12-15 reps of
Toes To Bar
Burpees

Cash Out: 750m Run

EMOM 12 min
1 Strict Press
1 Push Press
1 Split Jerk

AMRAP 10min
8 Deadlift (70/50)
12 Kettlebell Swings (55/35)

Find 1 RM Back Squat

5-5-3-3-2-2-2-1-1

5 Rounds For Time

10 Push-Press (40/30)

20 Med-ball Clean (9/6)

30 Double Unders

16min AMRAP

10 Dips
10 Hand Release Push-ups
10 Box Jumps (24/20)

Core:
6 Rounds For Time
20 Toes to Bar
20 Sit-up

Skill:
Split Jerk

WOD:
5 Rounds For Time
250m Run
20 Wall Balls (9/6)
10 Hang Power Snatch (40/25)

4x200m
Medicine Ball Carry (6/4)

WOD:
18-15-12-9-6-3 reps of
Thrusters (95/65)
cal Row

The Bear Complex
7 Sets of
Power Clean
Front Squat
Push Press
Back Squat
Push Press (Back Rack)

Core:
EMOM 5 min
30'' Plank
30'' Max rep Russian Twists

EMOM 8 min

10 Heavy Bench Presses

WOD:

Open 15.2

00:00-03:00
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups

03:00-06:00
12 Overhead Squats (95/65)
12 Chest to Bar Pull-ups
.
.
.

Deadlift
5-5-3-3-2-2-1-1

WOD:

15min AMRAP
6 Push Jerks (50/35)
12 Kettlebell Swings (55/35)
18 Double Unders

WOD:

For Time

500m Row

10 Burpee Box Jump Overs (24/20)

400m Row

15 Burpee Box Jump Overs (24/20)

300m Row

20 Burpee Box Jump Overs (24/20)

200m Row

25 Burpee Box Jump Overs (24/20)

100 m Row

30 Burpee Box Jump Overs (24/20)

  

Lifting Day

5x5 Deadlift

3x5 Hang Power Clean

3x5 High Hang Power Snatch
3x5 Shoulder to Overhead

5x5 Overhead Squat

Skill:

Good Morning

MetCon

21-15-9

Squat Clean 60/40

Ring Dip

Double Under

8min EMOM:

8 Push-Press 40/30

MetCon

100 Pull-ups

Per 10 Pull-ups 100m Run

Strength:

3x10 Overhead Squat

MetCon

5x1000m Row

Row Time Half Rest

Skill:

Snatch

MetCon:

Open Workout 15.1

9min Amrap

15 Toes to Bar

10 Deadlift 52.5/35

5 Snatch 52.5/35

6min Cap

1RM Clean and Jerk

12min EMOM:

7 Reps Hang Power Clean ''1RM  %50''

MetCon:

For Time

50 Double Under

15 Kettlebell Swings 55/35

40 Double Under

15 Push-ups

30 Double Under

15 Kettlebell Swings 55/35

20 Double Under

15 Push-ups

10 Double Under

Strength: Back Squat

5-7 Min. to find 1RM Back Squat

EMOM: 6 Min.

6 Back Squat at %80 of 1RM

WOD:AMRAP 12 Min.

Row 300m

12 Kettlebell Swing (55/35lbs)