WOD: AMRAP 15 Min.

10 Pull-ups

15 Dips

20 Air Squats

CORE: AMRAP 7 Min.

7 V-ups

14 Kettlebell Russian Twists 

x

Strength: Back Squat

5x10 Climbing

WOD: Team of 2 complete 3 rounds of

750m Row

60 Burpees

60 Hang Power Cleans (60/35)

Shoulder Mobility

WOD:

Cash in: 1000m Row

10-9-8-7-6-5-4-3-2-1 reps of Push Press (50/35)
2-4-6-8-10-12-14-16-18-20 reps of Box Jumps (31/24)

Cash out: 1000m Row

WOD: 15 Min. AMRAP

15 Wall Ball (9/6)

15 Kettlebell Swing (55/35)

15 Kettlebell Goblet Squat (55/35)

15 Double Under

CORE: 4 Rounds

90 Seconds plank

30 Sit-ups

Strength: 12 Min. EMOM

4  Clean & Jerk

*30 Seconds rest between the rounds

WOD: For Time

100 Thrusters (42.5/30)

*Everytime you break 100m Dumbbell Farmers Carry (45/35)

Strength: 

Find 3RM Deadlift in 10 Minutes

WOD:5 Rounds for Time

400m Run

21 Hand release push-ups

12 Hang Power Snatches (50/35) 

Conditioning: 3 Rounds

250m Row

250m Run

WOD: AMRAP 15 Min.

30 Double Unders

20 Box Jumps (24/20)

10 Pull-ups

Skill: 

Split Jerk

WOD: 16 Min. EMOM

Odd: Max. Rep Medicine Ball Cleans (9/6)

Even: Max Rep Kettlebell Swings (55/35)

WOD: 6 Rounds for Time

9 Front Squat (50/35)

15 Toes to Bar

250m Run

CORE: 4 Rounds 

20 Kettlebell Russian Twist

30 Flutter Kicks

40 Mountain Climbers

Strength: 7 Rounds (Climbing)

1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Power Snatch + 1 Hang Power Snatch

WOD: For Time

42-35-28-21 Reps of

Wall Ball (9/6)

9-12-15-18 Reps of

Deadlift (80/60)

*20 Double Unders after every round

WOD: '' Cindy''

AMRAP 20 Min.

5 Pull-ups

10 Push-ups

15 Squats

CORE: AMRAP 8 Min.

30 seconds Plank

15 Sit-ups

Strength: Back Squat

10x3 (Climbing)

WOD: For Time

Cash in: Row 500m

then

7 Rounds for Time

6 Power Snatch (50/35)

12 Burpees over the bar

Cash out: Row 500m

Strength:

Find daily 1RM Push Press in 10 Min.

rest 90 seconds

then 1 set of max rep push presses with %50 of your daily 1RM

WOD:12 Min. AMRAP

6 Hang Power Clean (50/35)

9 Dips

12 Box Jump Over (24/20)

Strength: 10 Min. Time Cap.

Up to a heavy complex

1 Power Clean + 2 Push Jerk

WOD:For Time

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

Overhead Squat (42.5/30)

Handstand push-ups

*15 double unders after every round

WOD: For Time

45 cal. Row

45 Burpees

35 cal. Row

35 Burpees

25 cal. Row

25 Burpees

15 cal. Row

15 Burpees

CORE: 4 Rounds

20 Straight leg sit-ups

20 Ball Slam

Accessory Strength: 10 Min. EMOM

6 Back Rack Lunge

WOD: 7 Rounds for Time

7 Power Snatch (50/35)

21 Medicine Ball Clean (9/6)

Strength: 10 Min. EMOM

4 Deadlift

WOD: AMRAP 15 Min.

12 Wall Ball (9/6)

12 Box Jump (24/20)

12 Pull-up

Strength: Front Squat

5x5 (climbing)

WOD: For Time

10 Clean & Jerk (60/40)

20 Toes to Bar

200m Run

15 Clean & Jerk (60/40)

25 Toes to Bar

400m Run

25 Toes to Bar

15 Clean & Jerk (60/40)

200m Run

20 Toes to Bar

10 Clean & Jerk (60/40)

Rowing:

5 x 300m Row

1 Min. rest between the rounds

WOD: 18 Min. Time Cap

3-3,6-6,9-9... Reps of

Burpee Box Jump (24/20)

Dips

WOD: 5 Rounds for Time

400m Row

30 steps Dumbbell farmers carry

20 Double Under

CORE: For Time

75 Strict Toes to bars

WOD: AMRAP 15 Min.

15 Push-ups

15 Kettlebell Swings (55/35)

15 Goblet Squats (55/35)

CORE:

3 Rounds

30 seconds Side Plank (each)

30 Hanging knee-ups

30 Sit-ups

Strength: EMOM 10 Min.

4 Overhead Squats

(3 seconds pause at the bottom)

WOD: EMOM 20 Min.

Min 1: Max rep pull-ups

Min 2: Max rep thrusters

Min 3: Max meters run

Min 4: REST

Skill: 

Snatch Balance

WOD: For Time

Cash in: 750m Row

then

10 Rounds

6   Power Snatch (50/35)

12 Wall Ball (9/6)

Cash out: 750m Row

Strength: Back Squat

8x3 (Climbing)

WOD: For Time

Team of 2 complete two rounds of:

100 Deadlift (60/40)

80   Hang Power Clean (60/40)

60   Push Jerk (60/40)

Strength: 10 Min. Time Cap.

Up to a heavy complex

1 Squat Clean + 1 Hang Squat Clean

WOD: 15 Min. AMRAP

15 Box Jump (24/20)

15 Dumbbell Push Press (45/35)

15 Double Under

Strength: Back Squat

6x10 (Climbing)

WOD: 5 Rounds for Time

15 Power Snatch (50/35)

20 Wall Ball (9/6)

250m Run

WOD: EMOM 20 Min.

Odd: 10 Burpee Box Jump(24/20)

Even: 10 Handstand Push-up

CORE: 4 Rounds

25 Sit-up

25 Mountain Climbers

25 Kettlebell Russian Twists

Rowing: EMOM 12 Min.

Min 1: 20 seconds on 40 seconds off

Min 2: 30 seconds on 30 seconds off

Min 3: 40 seconds on 20 seconds off

WOD: 8 Rounds for Time

20 Toes to Bars

25 Air Squat

30 Steps Walking Lunge

x

WOD: AMRAP 20 Min.

400m Row

30 Hand Release Push-up

20 Box Jump(24/20)

10 Hang Power Clean (50/35)

CORE:5 Rounds

1 Min. Plank

50 Flutter kicks