Strength: 

Find 3RM Front Squat in 10 Min

then rest 2 minutes

EMOM 6 Min. :

6 Front Squat with %70 of your 3RM Front Squat

WOD: Team of 2 complete as many rounds as possible in 20 minutes:

500m Row
40 Box Jump over (24/20)
30 Push Press (45/30) 

Strength:

7x5 Bench Press

WOD: AMRAP 12 Min.

12 cal. Row

12 Burpees over Row

CORE: 4 Rounds

1 min. Plank

30 seconds rest

1 min. Plank (on hands)

30 seconds rest

Strength: EMOM 14 Min.

ODD: 4-8 Strict Dips

EVEN: 30-45 seconds ring lockout hold

WOD: 7 Rounds for Time

12 Hand release push-up

16 Box Jump (24/20)

24 Sit-up

Strength: EMOM 12 Min.

ODD: 5 Back Squat

EVEN: 5-8 Strict Pull-up

WOD: AMRAP 12 Min.

2-2,4-4,6-6... reps of

Strict Press (35/25)

Toes to Bar

*100m run after every round

Strength:

10-5-3-1-1-1-3-5-10 reps of

Push Jerk

WOD: 6 Rounds for Time

15 Wall Ball (9/6)

20 Kettlebell Swing (55/35)

30 Double Unders

Conditioning:

5x300m Row

Rest 45 seconds between the rounds

WOD: AMRAP 12 Min.

6 Power Clean (50/35)

9 Box Jump Over (24/20)

CORE: 4 Rounds

30 sec. hollow hold

20 sit-ups

30 sec. arch hold

Strength: Every 1.30 Min. for 7 sets

2 Rounds of

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

1 Power Snatch

WOD: For Time

40-30-20-10 reps of

Medicine Ball Clean (9/6)

27-21-15-9 reps of

Deadlift (70/50)

Strength: 10 Min. Time Cap

Find 1RM Squat Clean 

then rest 2 minutes

6 Min. EMOM:

6 Thrusters with %50 of your 1RM Squat Clean

WOD: AMRAP 14 Min.

7 Pull-up

7 Dumbbell Push Press (45/35)

14 steps Lunge

Strength/Conditioning: EMOM 12 Min.

5 Barbell Row + 40 single unders

WOD: AMRAP 15 Min.

200m Run

10 Push Press (50/35)

200m Med. Ball Carry

10 Box Jump overs (50/35)

Strength: 

7x5 Back Squat (climbing)

WOD: ''Randy''

For Time

75 Power Snatch (35/25)

CORE: 4 Rounds

20 Kettlebell russian twist

40 Mountain climbers

Strength: Deadlift

5x5 Deadlift (across)

5x3 Deadlift (across)

5x1 Deadlift (across)

WOD: EMOM 21 Min.

Min 1: Max. rep Wall Ball(9/6)

Min 2: Max rep Toes to Bar

Min 3: Max rep Hang Power Clean (50/35)

Conditioning: 12 Min. Time Cap.

2x800m Row

Rest 75 seconds between the rounds

WOD: AMRAP 10 Min.

8 Strict Press (35/25)

15 Air squat

CORE:4 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 14 Min.

ODD: 4 Strict pull-ups + 4 kipping pull-ups

EVEN: 30-45 Seconds ring/parallel dips lockout hold

WOD: For Time

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

Burpee

Box Jump(24/20)

Push-up

WOD: Team of 2 complete AMRAP in 20 Min.

400m Row

30 Power Clean(50/35)

400m Row

30 Push Jerk(50/35)

400m Row

15 Clean&Jerk (50/35)

CORE: 3 Rounds

25 sit-ups

25 straight leg sit-ups

Strength: Every 1.30 Min. for 7 Rounds

1 High Hang Power Snatch+1 Overhead Squat

1 Hang Power Snatch+ 1 Overhead Squat

1 Power Snatch + 1 Overhead Squat

(drop the bar after each overhead squat)

WOD: 15 Min. Time Cap.

3-3,6-6,9-9,12-12... reps of

Kettlebell Swing (55/35)

Toes to Bar

*15 Double unders after every round

Strength/Conditioning:

21-18-15-12-9-6-3 reps of unbroken Wall balls (9/6)

WOD: For time

50-40-30-20-10 row for calories

50-40-30-20-10 reps of sit-ups

Strength: EMOM 12 Min.

ODD: 6-8 Strict dips

EVEN: 4-8 Strict toes to bar

WOD: 5 Rounds for time

10 Pull-up

15 Burpee box jump

20 Air squat

Conditioning:

5x250m Row

rest 30 seconds between the rounds

WOD: AMRAP 12 Min.

6 Power Snatch (45/30)

12 Hand release push-ups

CORE: 3 Rounds

30 seconds hollow hold

20 sit-ups

30 seconds arch hold

Strength: 12 Min. Time Cap.

Find 1RM Back Squat!

WOD: For Time

105 Hang Power Clean (50/35)

*Everytime you break run 200m

Strength: EMOM 8 Min.

5 reps bench press

WOD: For time

21-15-9-15-21 reps of

Sumo Deadlift High Pull (42.5/30)

Kettlebell Swing (55/35)

Core: 3 Rounds

30 sec side plank (right)

30 sec plank

30 sec side plank (left)

30 sec rest

Strength: 

Every 1.30 Min. for 7 rounds (climbing)

3 Power Clean+2 Front Squat+1 Thruster

WOD: 6 Rounds for time

8 Dumbbell Snatch (45/35)

   (alternate)

16 Box Jump (24/20)

24 Double Under 

Strength: 10 Min. Time Cap.

Find 3RM Deadlift

rest 2 minutes then

EMOM 5 Min. :

7 Deadlift with %70 of your 3RM

WOD:AMRAP 15 Min.

10 Push Press (50/35)

10 Burpee pull-up

Strength: EMOM 10 Min.

4 Front Squats

WOD: AMRAP 15 Min.

10 Dips

20 Double Under

30 Sit-ups

Conditioning:

3x500m Row

rest 1 min. between the rounds

Strength: EMOM 12 Min.

ODD:6-8 Strict press

EVEN: 6-8 Strict pull-ups

WOD:10 Min. Time cap.

2-2,4-4,6-6,8-8....

Power Clean (50/35)

Box Jump(24/20)

Strength: 

10-5-3-1-1-1-3-5-10 reps of

Bench Press

WOD:For Time

40 Wall Ball (9/6)

400m Medicine Ball Carry (9/6)

30 Wall Ball (9/6)

300m Medicine Ball Carry (9/6)

20 Wall Ball (9/6)

200m Medicine Ball Carry (9/6)

10 Wall Ball (9/6)

100m Medicine Ball Carry (9/6)

WOD:For time

50-40-30-20-10 reps of

Hand release push-ups

9-12-15-18-21 reps of

Toes to bars

*40 Air squats after every round

CORE: 3 Rounds

1 Min. Plank

30 sec. rest

1 Min. Plank (on hands)

30 sec. rest

Strength: EMOM 20 Min.

ODD: 3 Push press + 3 Push jerk

EVEN: 10 Pull-ups

WOD: AMRAP 10 Min.

8 Deadlift (70/50)

10 Burpees

Strength: Back Squat

7x3 Climbing

WOD: 4 Rounds for time

12 Power Snatch (50/35)

25 Medicine Ball Clean (9/6)

WOD: Team of 2 complete as many reps as possible in 20 Minutes

20 Hang Power Clean (50/35)

30 cal. Row

40 Box Jump Overs (24/20)

50 Kettlebell Swing (55/35)

CORE: 5 Rounds

30 sec. hollow hold

30 sec. arch hold

30 sec. rest