Strength:

every 1.15 for 10 rounds

10-9-8-7-6-5-4-3-2-1 reps of Back Squat

WOD: AMRAP 16 Min.

8 Power Snatch (50/35)

8 Over the bar Burpee

8 Pull-up

8 Push-up

WOD:

team of 2 complete AMRAP in 24 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Push Press (60/35)

400m Row

CORE: For time

120 partner sit-up with medicine ball

WOD:AMRAP 20 Min.

20 steps Lunge with dumbbells (45/35)

20 V-up

20 Air Squat

20 Knees to elbow

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 seconds hollow hold

Strength: EMOM 12 Min.

Odd: 5-9 strict pull-up / 10-15 jumping pull-up

Even: 5-9 strict dips / 10-15 jumping dips

WOD: 5 Rounds for time

15 Burpee box jump over (24/20)

100m Kettlebell farmer's carry (55/35)

15 Hand release push-up

100m Kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 7 rounds

10-7-5-5-5-7-10 reps of Back Squat

WOD: For time

75 Power Snatch (35/25)

* every minute starts with 8 Wall Ball (9/6)

WOD: EMOM 28 Min.

Min 1: max. rep push-up

Min 2: max. rep Clean and Jerk (60/30)

Min 3: max. cal row

Min 4: rest!

CORE: 2 Rounds for time

50 sit-up

75 seconds plank

Strength: EMOM 12 Min.

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

WOD: For time

18-15-12-9 reps of

Push Press (42.5/30)

Overhead Squat (42.5/30)

* run 200m after every round

Strength:

find 1RM Deadlift in 15 minutes

WOD: AMRAP 15 Min.

10 Thruster (42.5/30)

10 Pull-up

15 Double Under

Strength:

up to heavy:

1 Power Clean

2 Front Squat

1 Shoulder to overhead

in 12 minutes

WOD: For Time

40-30-20-10 reps of

Box Jump (24/20)

10-20-30-40 reps of 

Dumbbell snatch (45/35)

Strength:

every 1.15 for 9 rounds

10-5-3-1-1-1-3-5-10 reps of Bench Press

WOD: For time

cash in: 75 double under

then 4 rounds

15 Overhead squat (42.5/25)

15 Kettlebell swing (55/35)

cash out: 75 double under

Conditioning: EMOM 10 Min.

death by box jump over (24/20)

(2-4-6-8-10-12-14-16-18-20)

WOD: 3 Rounds for time

30 target burpee

30 toes to bar

30 steps reverse lunge

30 v-up

Conditioning:

4x400m row

rest 1:1 between the rounds

WOD: time cap 20 min.

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

Pull-up

Sit-up

Air Squat

*100m run after every round

Strength:

every 1.30 for 10 rounds 

6-6-4-4-2-2-4-4-6-6 reps of Squat Clean

WOD: AMRAP 16 Min.

7   Deadlift (100/60)

14 Hand release push-up

21 Double under

Strength:

find your 3RM Back Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Dumbbell Snatch (45/35)

12 Wall Ball (9/6)

Strength:

every 1.30 for 9 rounds 

7-7-5-5-3-3-1-1-1 reps of Push Press

WOD: For time

42-28-14 reps of

Power Clean (50/25)

Over the bar burpee

Strength:

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

WOD: For time

20 Front Squat (60/35)

20 Chest to bar pull-up

25 Front Squat (60/35)

25 Chest to bar pull-up

300m Kettlebell Farmer's Carry (55/35)

25 Chest to bar pull-up

25 Front Squat (60/35)

20 Chest to bar pull-up

20 Front Squat (60/35)

WOD: For time

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

Burpee pull-up

Hand release push-up

CORE: 4 Rounds for time

25 V-up

45 seconds plank

Strength: EMOM 12 Min.

Odd: 3-6 strict pull-up / 6-12 jumping pull-up

Even: 3-6 strict dips / 6-12 jumping dips

WOD: 5 Rounds for time

15 knees to elbow

200m run

15 box jump (24/20)

20 double under

WOD: 

team of 2 complete AMRAP in 24 minutes

40 push-up

600m row

30 thruster (42.5/30)

40 burpee

CORE:EMOM 8 Min.

Odd: max. rep sit-up in 50 seconds

Even: max. rep kettlebell russian twist in 50 seconds

Strength:

emom 5 min:

5 bench press

rest 2 minutes

emom 5 min:

3 bench press

WOD: 18 min. time cap.

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

Clean&Jerk (60/35)

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

Kettlebell Swing (55/35)

Strength:

every 1.30 for 9 rounds 7-7-5-5-3-3-1-1-1 reps of power snatch

WOD: For time

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

Back Squat (80/45)

*250m run after every round

Strength:

up to heavy 5 reps deadlift in 12 minutes

WOD: For Time

25-20-15-10-5 reps of

Wall Ball (9/6)

Pull-up

Double Under

Strength:

every 1.15 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: AMRAP 16 Min.

10 Hang Power Clean (60/35)

20 Box jump over (24/20)

10 Push Press (60/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of Bench Press

WOD: AMRAP 16 Min.

16 Dumbbell Snatch (45/35)

12 Dips

16 steps Lunge with dumbbells (45/35)

WOD: 5 Rounds for time

20 Pull-up

20 Burpee

20 V-up

20 Hand release push-up

CORE: EMOM 10 Min.

odd: 45 seconds plank

even: 6-12 toes to bar

Strength:

find your 3RM Power Clean in 15 minutes

WOD: AMRAP 16 Min.

5 Deadlift (100/60)

10 Dumbbell Push Press (45/35)

15 Double Under

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch in 12 minutes

WOD: 20 Minutes time cap.

Cash in: 1000m Row

then AMRAP

10 Overhead Squat (42.5/25)

10 Chest to bar pull-up 

in the remaining time

Strength: 

Every 1.30 for 7 rounds

7-6-5-4-3-2-1 reps of Strict Press

WOD: For Time

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

Thruster (42.5/25)

Sumo Deadlift High Pull (42.5/25)

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Back Squat

WOD: 15 Minutes time cap.

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

Power Snatch (50/25)

Box Jump over (24/20)