Strength: 

Find 10RM Deadlift in 12 Min.

WOD: 7 Rounds for Time

17 Medicine Ball Clean(9/6)

17 Push Press (50/35)

Strength: 7 Rounds (Climbing)

1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch

WOD: AMRAP 16 Min.

8 Pull-up

8 Wall Ball (9/6)

8 Kettlebell Swing (55/35)

Strength: EMOM 8 Min.

2 Front Squats + 2 Thrusters

WOD: For Time

20 Power Clean & Push Jerk (40/25)

25 Double Under

15 Power Clean & Push Jerk (45/30)

25 Double Under

10 Power Clean & Push Jerk (50/35)

25 Double Under

15 Power Clean & Push Jerk (45/30)

25 Double Under

20 Power Clean & Push Jerk (40/25)

Strength: 

Find 1RM Back Squat in 10 Min.

WOD: AMRAP 20 Min.

10 Power Clean (50/35)

15 Double Under

20 Wall Ball (9/6)

25 Sit-up

Strength: EMOM 8 Min.

5 Deadlift

(Climbing)

WOD: 6 Rounds for Time

15 Push Press (50/35)

15 Toes to Bar

15 Kettllebell Swing (55/35)

300m Row after every round

Strength: EMOM 10 Min.

5 Clusters

WOD: AMRAP 15 Min.

12 Pull-up

10 Box Jump (31/24)

8   Power Snatch (50/35)

Conditioning:

4x400m Row

*1 Min. rest between the rounds

WOD: 

8 Min. Time Cap

Max Rep. Burpees

 

then imidiately into

8 Min. AMRAP

4 Dips

8 Power Cleans (50/35)

16 Kettlebell Swing (55/35)

Skill:

Air Squat

WOD:

3 Rounds

50 Wall Balls (9/6)

40 Sit-ups

30 Box Jumps (31/24)

20 Steps Walking Lunge

10 Ball Slams (9/6)

400m Medball Carry run (9/6)

6 Rounds (Climbing)

6 Snatch Grip Deadlift
6 Hang Power Snatch
6 Overhead Squat
6 Push Press Behind the Neck

Rest 2 min

Core:

TABATA Sit-ups
3 Hollow Rocks during 10 sec rest

Strength:

Bench Press

5 @ %60
5 @ %65
3 @ %75
3 @ %80
1 @ %90
1 @%95

WOD:

40 Cal Row
26 Alt Dumbbell Snatches (45/35)
35 cal Row
22 Alt Dumbbell Snatches (45/35)
30cal Row
18 Alt Dumbbell Snatches (45/35)
25 cal Row
14 Alt Dumbbell Snatches (45/35)
20 cal Row
10 Alt Dumbbell Snatches (45/35)

WOD:

15-12-9-6-3-6-9-12-15 reps of

Chest to Bar Pull-ups
Hand Release Push-ups

*50 Double unders after every round

Core:

7min AMRAP
14 Sit-ups
28 Flutter Kicks

Skill:

Medball Clean

WOD:

30 Clean and Jerks for time (60/42.5)

Every time you break

5 Toes to Bar
10 Box Jump Over (24/20)

Find 2 RM Front Squat for the day in 9min

Then

3x5 Front Squats with %80-90 of 2 RM

WOD:

6 Rounds of

3 min on 1.5 min off

4 Push-ups

6 Power Snatches (40/30)

8 Air Squats

Go FAST!

Conditioning:
4 x 400m Row
1min rest between rounds

WOD:

8min Time Cap
Max Burpees

8min AMRAP
4 Dips
8 Medicine Ball Cleans (9/6)
16 Kettlebell Swings (55/35)

WOD: 6 Rounds for Time

15 Burpee pull-up

30 steps Walking Lunge

40 Air Squats

CORE: AMRAP 10 Min.

10 Toes to bar

30 sec. Plank

WOD: AMRAP 20 Min.

20 Push-up

20 Double Under

20 Sit-up

CORE: For Time

50-40-30-20-10 Reps of

Kettlebell Russian Twist

Mountain Climbers

* 8 V-up after every round

WOD : For Time

500-400-300-200m Row

30-25-20-15 Box Jump (30/24)

400-300-200-100m Run

20-15-10-5 Hang Power Clean (45/25)

Strength: Push Press

5x5

(Climbing)

WOD: For Time

21-18-15-12-9-6-3 Reps of

Hang Power Snatch (50/35)

9-12-15-18-21-24-27 Reps of

Kettlebell Swing (55/35)

Strength: EMOM 10 Min.

10-9-8-7-6-5-4-3-2-1 Reps of

Back Squat

(Climbing)

WOD: 10 Rounds for Time

10 Medicine Ball Clean (9/6)

10 Wall Ball (9/6)

200m Medicine Ball Carry (9/6)

x

Strength: 10 Min. Time Cap

Up to a heavy complex

1 Power Clean+1 Squat Clean+1 Push Jerk

WOD: AMRAP 15 Min.

6 Deadlift (80/50)

12 Dips

15 Bar Over Burpees

Skill: 

Squat Clean

WOD: AMRAP 15 Min.

15 Double Under

15 Handstand Push-up

300m Row

Skill:

Squat Clean & Split Jerk

WOD: EMOM 15 Min.

3 Rep Heavy Squat Clean and Split Jerk

WOD: 5 Rounds for Time

10 Power Snatch (50/35)

20 KB Swing (55/35)

400m Medicine Ball Carry (9/6)

CORE: For Time

200 Partner Sit-up with Medicine Ball

Strength: Front Squat

8x3

Climbing

WOD: For Time

Cash in: Row 800m

then

AMRAP 12 Min.

7 Deadlift(80/60)

14 Wall Ball (9/6)

Cash out: Row 800m

WOD : For Time

40-30-20-10 Reps of

Burpee Box Jump

80-60-40-20 Reps of

Air Squat

CORE: 5 Rounds

1 Min. Plank

15 Hanging Knee-up

Strength:

Find 2 RM Squat Clean in 10 min.

WOD:

For Time

30 Push Press 50/35

30 Pull up

15 Push Press 50/35

15 Pull up

100 Sit up

30 Push Press 50/35

30 Pull up

15 Push Press 50/35

15 Pull-up