WOD: For Time

800m Row

80 Push-ups

600m Row

60 steps Walking Lunge

400m Row

40 Toes to Bars

200m Row

20 Burpee pull-ups

Strength: EMOM 15 Min.

4 Clean&Jerk

WOD: 5 Rounds for time

9 Overhead Squat (42.5/30)

27 Box Jumps (24/20)

WOD: AMRAP 20 Min.

5 Pull-ups

10 Dips

15 Air Squats

CORE: 10 Min. Time cap.

100 Knees to elbows for time

*every time you break 30 seconds plank

Conditioning:

10x150m Row

Rest 30 seconds between the rounds

WOD: AMRAP 12 Min.

10 Thrusters(42.5/30)

10 Bar over burpees

CORE:10 Min. Time cap.

For time: 150 sit-ups

Strength:

10-9-8-7...-1 reps of 

Deadlift

WOD: 12 Min. Time Cap.

 6 Rounds

10 Power Clean (50/35)

15 Wall Ball (9/6)

*in the remaining time amrap Clean&Jerk (50/35)

Strength: 10 Min. Time Cap.

Find 2RM Front Squat

WOD:For Time

27 Push Press (42.5/30)

30 Kettlebell Swing (55/35)

100m Sprint

21 Push Press (42.5/30)

30 Kettlebell Swing (55/35)

100m Sprint

15 Push Press (42.5/30)

30 Kettlebell Swing (55/35)

100m Sprint

9 Push Press (42.5/30)

30 Kettlebell Swing (55/35)

100m Sprint

Strength/skill:

EMOM 10 Min.

1 Snatch grip deadlift

1 Snatch grip shrug

1 Snatch grip high pull

1 Power Snatch

Rest 1 min. then

EMOM 5 Min.

5 Power Snatch

WOD: AMRAP 10 Min.

10 Hand release push-ups

10 Double unders

10 Wall Ball (9/6)

Strength: EMOM 12 Min.

Odd: 4-8 Strict pull-ups

Even: 4-8 Strict dips

WOD: 6 Rounds for Time

15 Burpee Box Jumps (24/20)

30 Air Squats

Conditioning: 8 Min. Time Cap.

Row for 100 calories

WOD: AMRAP 10 Min.

6 Hang Power Snatch (40/25)

12 Hand release push-ups

CORE:4 Rounds

30 sec hollow hold

15 sec rest

30 sec arch hold

15 sec rest

WOD: AMRAP 20 Min.

400m Row

30 Double Under

200m Medicine Ball Carry (9/6)

CORE:5 Rounds

30 sec side plank (right)

15 V-ups

30 sec side plank (left)

Strength:

3-3-3-2-2-2-1-1-1 Reps of

Deadlift

WOD: For Time

5 Clean&Jerk (70/50)

15 Pull-ups

15 Wall Ball (9/6)

4 Clean&Jerk (70/50)

15 Pull-ups

15 Wall Ball (9/6)

3 Clean&Jerk (70/50)

15 Pull-ups

15 Wall Ball (9/6)

2 Clean&Jerk (70/50)

15 Pull-ups

15 Wall Ball (9/6)

1 Clean&Jerk (70/50)

15 Pull-ups

15 Wall Ball (9/6)

WOD: For Time

21-18-15-12-9-6-3 Reps of 

Medicine Ball Clean(9/6)

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

Sumo Deadlift High Pull(42.5/30)

*100m sprint after every round

CORE: 8 Min. Time Cap.

75 sit-ups

in the remaining time as many reps as possible hanging knee-ups

Strength: Every 1.30 Min. for 7 Rounds

1 Clean Deadlift

1 Clean Shrug

1 Clean High Pull

1 Squat Clean

1 Jerk (any style)

WOD: 8 Rounds for Time

5 Push Jerk (60/40)

10 Toes to Bar

15 Double Under

Strength:

Find 2RM Back Squat in 10 Min. then

EMOM 5 Min: 5 reps Back Squat with %60 of your 2RM

WOD: AMRAP 12 Min.

4 Power Snatch (50/35)

8 Dumbbell Push Press (45/35)

12 Kettlebell Swing (55/35)

Strength:

5x5 Barbell Row

WOD: AMRAP for 14 Min.

7 Dips

14 Toes to bars

21 Double Unders

CORE: 3 Rounds

30 Kettlebell Russian twists

30 Mountain Climbers

WOD: For Time

21-15-9-15-21 reps of

cal. Row

Burpee over Row

Power Clean (50/35)

CORE: 4 Rounds

75 seconds Plank (on hands)

15 V-ups

Strength: EMOM for 12 Min.

Odd: 3-6 Strict pull-ups

Even: 30 seconds ring/parallel dip lockout hold

WOD: AMRAP 12 Min.

3 Muscle-ups

15 Sit-ups

30 Airs Squats

Strength: 

10-8-6-4-2-4-6-8-10 reps of

Bench Press

WOD: 5 Rounds for Time

300m Run

15 Front Squat (60/40)

     (No racks)

Conditioning: 8 Min. Time Cap.

Row 1 Mile.

WOD: 

AMRAP for 7 Min.

7 Deadlift (70/50)

7 Hand release push-ups

Rest 1 Min.

AMRAP for 7 Min.

7 Dumbbell Push Press (45/35)

7 Box Jump Overs  (24/20)

Core: 5 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength: EMOM for 10 Min.

3 Overhead Squat + 10 Kettlebell Swings

WOD: For Time

15-12-9-6 reps of

Hang Power Snatch (50/30)

15-18-21-24 reps of

Wall Ball (9/6)

Strength: Every 1.30 Min. for 7 Rounds

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

(climbing)

WOD: 4 Rounds for Time

20 Thrusters (42.5/30)

20 Pull-ups

20 Box Jumps (24/20)

Strength: EMOM 8 Min.

5 Back Squat (climbing)

WOD: AMRAP in 15 Min.

300m Row

200m Medicine Ball Carry (9/6)

10 Medicine Ball slam (9/6)

Stregnth: Bench Press

7x3  (climbing)

WOD: 5 Rounds for Time

15 Wall Ball (9/6)

15 steps Dumbbell Walking Lunge (45/35)

15 Double Unders

Conditioning:

Max effort Rowing 5x200m

Rest 1 Min. between the rounds

WOD: AMRAP in 10 Min.

1-1,2-2,3-3... Reps of

Pull-up

Push Press (42.5/30)

CORE: 4 Rounds

30 sec hollow hold

15 sec rest

30 sec arch hold

15 sec rest

10 hanging knee-ups

Strength: EMOM 10 Min.

3 Position Snatch

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

WOD: 8 Rounds for Time

6 Deadlift (80/50)

8 Dumbbell Hang Power Clean (45/35)

10 Kettlebell Swing (55/35)

Strength: EMOM 10 Min.

3 Push Press + 3 Push Jerk

WOD: AMRAP in 10 Min.

7 Wall Balls (9/6)

7 Burpees

CORE: 5 Rounds

30 sec Side plank

30 sec plank

30 sec Side plank

30 sec rest

WOD: For Time

40-30-20-10 Reps of

Box Jump (24/20)

Hand release push-up

Air Squat

Core: AMRAP in 7 Min.

20 Mountain Climbers

20 Kettlebell Russian Twists

Strength: 10 Min. Time Cap.

Find your 3RM Front Squat

WOD:For Time

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

Power Clean (50/35)

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

Dips

*100m Sprint after every round

Strength: EMOM 10 Min.

2 Rounds of

1 Hang Power Snatch+1 Power Snatch

WOD: AMRAP 12 Min.

4 Burpee pull-ups

8 Push Presses (42.5/25)

12 Double Unders

Conditioning: 10 Min. Time Cap.

2K Row

Strength: 10 Min. Time Cap.

up to a heavy clean&jerk

Core: For Time

10-9-8...-1 Reps of

Toes to Bars

2-4-6...-20 Reps of

Sit-ups