WOD: 

team of 2 complete AMRAP in 24 minutes

30 Dumbbell Deadlift (45/35)

30 Dumbbell Hang Power Clean (45/35)

30 Wall Ball (9/6)

30 cal. row

CORE: EMOM 6 Min.

Odd: max. rep v-up in 45 seconds

Even: 20-30 seconds hollow hold

Strength:

every 1.15 for 9 rounds

7-5-3-1-1-1-3-5-7 reps of push press

WOD: 3 Rounds for time

40 hand release push-up

50 double under

50 kettlebell swing (55/35)

400m run

Strength: 

find 1RM Back Squat in 15 minutes

WOD: For time

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

Hang clean thrusters (50/25)

*16 dumbbell snatch after every round (45/35)

WOD:

AMRAP 10 Min.

6 Pull-up

100m Kettlebell Farmer's Carry (55/35)

rest 2 minutes 

AMRAP 10 Min.

5 Chest to bar pull-up

100m Medicine Ball Carry (9/6)

rest 2 minutes

AMRAP 10 Min.

4 Bar muscle-up

100m Run

Strength:

every 1.15 for 7 rounds

3 sets of: 1 hang power snatch + 1 power snatch

WOD: AMRAP 20 Min.

10 Deadlift (100/50)

15 Push-up

15 Double Under

10 Pull-up

Strength:

every 1.15 for 8 rounds 10-7-5-3-2-2-1-1 reps of front squat

WOD: 16 min. time cap.

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

Clean&Jerk (60/25)

Burpee box jump (24/20)

Strength:

every 1.30 for 8 rounds 4 reps bench press

WOD:

every 2 minutes for 8 rounds

12 Deadlift (42.5/25)

7   Thruster (42.5/35)

100m Run

Strength: EMOM 10 Min.

3-8 strict pull-up / 10-15 jumping pull-up

WOD: 20 Min. time cap.

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

hand release push-up

box jump over (24/20)

toes to bar

jumping lunge

WOD: for time

Cash in: 1000m row

then 4 rounds 

15 dips

20 v-up

40 air squat

CORE: EMOM 9 Min.

min 1: 45 seconds plank

min 2: 20-30 kettlebell russian twist

min 3: 20-30 seconds flutter kick

Strength:

every 2 minutes for 5 rounds 12-9-6-3-1 reps of power snatch

WOD: AMRAP 15 Min.

15 chest to bar pull-up

30 double under

15 wall ball (9/6)

Strength:

up to heavy 2 reps Back Squat in 12 minutes

WOD: For time

Cash in: 60 kettlebell swing (55/35)

then 3 rounds

25 hang power clean (40/25)

20 steps back rack lunge (40/25)

Cash out: 60 kettlebell swing (55/35)

Strength: EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of Strict Press

WOD: For Time

21-18-15-12-9-6-3 reps of 

Overhead Squat (42.5/20)

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

over the bar burpee

Strength:

every 1.15 for 10 rounds 5-5-4-4-3-3-2-2-1-1 reps of Squat Clean

WOD: AMRAP 15 Min.

7 Power Snatch (50/25)

15 Push-up

100m Run

WOD: For time

18-15-12-9 reps of 

dips

box jump (24/20)

immediately into

24-21-18-15 reps of

v-up

jumping lunge

CORE: EMOM 10 Min.

Odd: 30-45 seconds plank

Even: 20-30 seconds flutter kick

Strength: EMOM 9 Min.

5-5-5-3-3-3-5-5-5 reps of bench press

WOD: 5 Rounds for time

10 burpee pull-up

20 wall ball (9/6)

30 double under

Strength:

find your 5RM Deadlift in 15 minutes

WOD: EMOM 18 Min.

Min 1: 10 Front Squat (60/30)

Min 2: 6 Clean&Jerk (60/30)

Min 3: rest!

Strength: EMOM 12 Min.

odd: 4-8 strict pull-up / 7-14 jumping pull-up

even: 4-8 strict dips / 7-14 jumping dips

WOD: AMRAP 20 Min.

15 hand release push-up

200m run

10 burpee

150m medicine ball carry (9/6)

15 sit-up

Strength:

up to heavy 2 rep hang power snatch in 12 minutes

WOD: 

Team of 2 complete AMRAP in 20 minutes

50 cal. row

50 wall ball (9/6)

50 sumo deadlift high pull (35/25)

50 dumbbell push press (45/35)

Strength:

every 1.15 for 9 rounds 10-7-5-3-3-2-2-1-1 reps of Back Squat

WOD: Every 2.00 min for 8 rounds

6 Power Clean (60/35)

10 Box jump over (24/20)

15 Double under

Strength:

up to heavy  1 Push Press + 2 Push Jerk in 12 minutes

WOD: For time

30-20-10-20-30 reps of

Dumbbell Snatch (45/35)

Air Squat

*12 pull-up after every round

Strength: EMOM 10 Min.

3 bench press

WOD: '' Nancy''

5 rounds for time

400m run

15 overhead squat (42.5/30)

Conditioning: EMOM 15 Min.

death by burpee

WOD: AMRAP 15 Min.

5 strict chin-up/10 jumping chin-up

12 push-up

10 toes to bar

12 steps lunge

WOD: 

AMRAP 10 Min.

200m Row

10 Dips  

rest 2 minutes

AMRAP 10 Min.

100m Kettlebell Farmer's Carry (55/35)

20 V-up

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 kettlebell russian twist

Strength:

up to heavy 3 rep Strict Press in 12 minutes

WOD: AMRAP 20 Min.

6   Hang squat clean (60/35)

12 Pull-up

18 Double under

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-5-5-7-7 reps of Deadlift

WOD: 

every 120 seconds for 10 rounds

7 Power Snatch (50/25)

15 Kettlebell Swing (55/35)

Strength: EMOM 12 Min.

1 high hang power clean

1 hang power clean

1 power clean

WOD: For time

cash in: 40 target burpee

then 4 rounds for time

25 Wall Ball (9/6)

25 Hand release push-up

cash out: 40 target burpee

Strength:

Every 1.15 for 10 rounds:

7-7-5-5-3-3-2-2-1-1 reps of Front Squat

WOD: for time

25-20-15-10-5 reps of

Box jump (24/20)

5-10-15-20-25 reps of

Push press (50/25)

*run 200m after every round