Strength/conditioning:

alternate the following each 90 seconds for 10 rounds

1) max. calorie row 

2) 60 seconds max. rep strict dips / jumping dips
    30 seconds rest

WOD: Time Cap. 16 min.

5-10-15-20 reps of 

Air Squat

3-6-9-12 reps of

Target Burpee

*12 sit-up after every round

WOD : EMOM 25 Min.

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

Min 2: Max. rep Dumbbell step-up (24/20)

Min 3: Max. rep Sumo Deadlift High Pull (42.5/30)

Min 4: Max. rep Kettlebell Swing (55/35)

Min 5: rest!

CORE: AMRAP 7 min.

12 Toes to Bar

24 Kettlebell russian twist

Strength:

up to heavy 5 reps Push Press in 12 minutes

WOD: For Time

21-15-9 reps of

Deadlift (50/30)

Over the bar Burpee

then immediately into

15-12-9 reps of

Power Clean (50/35)

Hand release push-up

then immediately into

12-9-6 reps of

Thruster (50/30)

Pull-up

Strength:

Find your 1RM Back Squat in 12 minutes

WOD: AMRAP 18 Min.

7 Power Snatch (42.5/30)

100m Run

14 Wall Ball (9/6)

100m Run

21 V-up

100m Run

Strength: EMOM 12 Min.

Odd: 4-8 Chin-up / 10-12 jumping chin-up

Even: 4-8 strict dips / 10-12 jumping dips

WOD: 3 Rounds

50 Air Squat

40 Sit-up

30 steps Lunge

20 Pull-up

10 Handstand push-up

Conditioning:

4x500m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

12 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

CORE: 2 Rounds

50 Kettlebell russian twist

50 Mountain Climbers

Strength:

Every 90 seconds for 8 rounds

4 Front Squat

2 Thrusters

(climbing)

WOD: For Time

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

Power Clean (50/35)

Pull-up

*20 Double Under after every round

Strength:

EMOM 5 Min.

5 Snatch grip Deadlif + Shrug

rest  1 minute

EMOM 5 Min.

5 Snatch grip High Pull

rest 1 minute

EMOM 5 Min.

3 Power Snatch

WOD: AMRAP 15 Min.

12 Deadlift (50/35)

7   Push Press

WOD: 

Team of 2 complete AMRAP in 24 minutes

30 cal. Row

16 Burpee Box Jump over (24/20)

30 cal. Row

16 Over the rower burpee

30 cal. Row

16 Burpee pull-up

CORE: EMOM 8 Min.

Odd: Max. rep sit-up

Even: 45 seconds plank

Strength: EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Back Squat

WOD: For Time

10 Hang Power Snatch (42.5/30)

100m Run

15 Hang Power Snatch (42.5/30)

150m Run

20 Hang Power Snatch (42.5/30)

200m Run

50 Toes to Bar

200m Run

20 Hang Power Snatch (42.5/30)

150m Run

15 Hang Power Snatch (42.5/30)

100m Run

10 Hang Power Snatch (42.5/30)

Strength:

Every 75 seconds for 8 rounds

1 Clean

1 Hang Clean

1 Jerk

(climbing)

WOD: 20 Min. time cap.

50-40-30-20-10 reps of 

Push-up

9-12-15-18-21 reps of 

Sumo Deadlift High Pull (42.5/30)

in the remaining time AMRAP

Clean&Jerk

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Strict Press

WOD: 3 Rounds for time

30 Wall Ball (9/6)

300m Run

30 Hang Power Clean (50/35)

300m Run

WOD:

AMRAP 10 Min.

10 Box Jump over (24/20)

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min.

8 Handstand push-up

16 Air Squat

rest 2 minutes

AMRAP 10 Min.

10 Burpee

15 Sit-up

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 12 Min.

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

Front Squat

WOD: For Time

5 Deadlift (85/50)

10 Hand relase push-up

20 Double Under

10 Deadlift (85/50)

15 Hand relase push-up

25 Double Under

15 Deadlift (85/50)

20 Hand relase push-up

30 Double Under

20 Deadlift (85/50)

25 Hand relase push-up

35 Double Under

25 Deadlift (85/50)

30 Hand relase push-up

40 Double Under

Strength: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 8 Sumo Deadlift High Pull

WOD: 5 Rounds for Time

12 Pull-up

16 Kettlebell Swing (55/35)

12 Dumbbell Push Press (45/35)

16 steps Dumbbell Lunge (45/35)

CORE: EMOM 6 Min.

Odd: 15-20 V-up

Even: 12-15 Knees to elbow

Strength:

in 12 minutes up to heavy 3 reps touch and go Power Snatch

WOD: Time Cap. 15 min.

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

Power Clean (42.5/30)

Thruster (42.5/30)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dips lockout hold + max. rep dips (strict, if possible)
2) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

WOD: EMOM 25 Min.

Min 1: Max. rep hand release push-up

Min 2: Max. rep V-up

Min 3: Max. rep Air Squat

Min 4: 60 seconds plank

Min 5: REST!

Strength:

EMOM 12 Min.

4 behind the neck Push Press + 3 Overhead Squat

WOD: 5 Rounds for time

20 Burpee

15 Wall Ball (9/6)

12 Power Snatch (50/35)

Conditioning:

5 x 300m Row

rest 1:1 betweem the rounds

WOD: AMRAP 15 Min.

7 Handstand push-up

14 Box Jump Over (24/20)

21 steps Lunge

CORE: 3 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Power Clean

WOD: For Time

20  Pull-up

20  Push Jerk (50/35)

15  Pull-up

15  Push Jerk (50/35)

10  Pull-up

10  Push Jerk (50/35)

150 Double Under

10  Push Jerk (50/35)

10  Pull-up

15  Push Jerk (50/35)

15  Pull-up

20  Push Jerk (50/35)

20  Pull-up

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Snatch grip high pull + 1 Hang Squat Snatch + 1 Squat Snatch

WOD:

AMRAP 12 Min.

10 Front Squat (42.5/30)

10 Sumo Deadlift High Pull (42.5/30)

rest 2 minutes

AMRAP 12 Min.

10 Thruster (42.5/30)

10 Kettlebell Swing (55/35)

Strength:

in 12 minutes up to heavy 3 reps Back Squat

WOD:

Team of 2 complete AMRAP in 24 minutes

20 Hang Power Clean (50/35)

30 Toes to Bar

40 Wall Ball (9/6)

50 cal. Row

Strength:

EMOM 12 Min.

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

Deadlift

WOD: AMRAP 18 Min.

12 Push Press (50/35)

15 Over the bar burpees

200m Run

CORE: AMRAP 5 Min.

Medicine ball sit-up

Strength:

EMOM 10 Min.

5-5-4-4-3-3-2-2-1-1 reps of

Bench Press

WOD:

AMRAP 10 Min.

12 cal. row

12 Deadlift (60/42.5)

rest 2 minutes

AMRAP 10 Min.

10 Thruster (42.5/30)

150m Run

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

2) 30 seconds dips lockout hold + max. rep dips (strict, if possible)

WOD: 

AMRAP 16 Min.

20 Double Under

15 V-up

10 Box Jump Over (24/20)

Strength:

Every 90 seconds for 8 rounds

2 Power Snatch + 4 Overhead Squat

WOD: 5 Rounds for time

12 Power Clean (50/35)

15 Deficit push-up

150m Medicine Ball Carry (9/6)

12 Wall Ball (9/6)

Strength:

Find your 5RM Front Squat in 12 minutes

WOD: 

AMRAP 13 Min.

13 Kettlebell Swing (55/35)

13 Push Press (50/35)

CORE:

Every 90 seconds for 4 rounds

30 seconds hollow hold + 15 V-up