Strength: EMOM 12 Min.

Odd: 3-8 strict pull-up / 6-12 jumping chest to bar pull-up

Even: 3-8 strict dips / 6-12 jumping dips

WOD: AMRAP 20 Min.

15 Push-up

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

30 seconds Wall sit

15 Toes to bar

60 seconds plank

Strength:

find 1RM  Bench Press in 15 minutes

WOD: 4 Rounds for time

10 Deadlift (100/60)

15 V-up

20 Wall Ball (9/6)

25 Box jump over (24/20)

Strength:

find 1RM Snatch in 15 minutes

WOD: For time

Cash in: 1000m row

then 3 rounds

15 Overhead Squat (50/30)

20 Dumbbell Snatch (45/35)

Cash out: 100 steps jumping lunge

Strength:

find 1RM Back Squat in 15 minutes

WOD: For time

75 Clean&Jerk (50/30)

*every 90 seconds 5 thrusters 

Strength:

find 1RM Strict Press in 15 minutes

WOD: AMRAP 20 Min.

15 chest to bar pull-up

15 burpee box jump (24/20)

15 hang power clean (50/30)

25 double under

Strength:

find 1RM Squat Clean in 15 minutes

WOD: For time

30 Power Snatch (35/25)

30 Front Squat (35/25)

30 Hand release push-up

20 Power Snatch (45/30)

20 Front Squat (45/30)

30 Hand release push-up

10 Power Snatch (55/35)

10 Front Squat (55/35)

30 Hand release push-up

Strength: EMOM 10 Min.

3 strict press (climbing)

WOD: For time

cash in: 30 burpee

then 4 rounds

15 Sumo Deadlift High Pull (42.5/30)

15 Hand release push-up

cash out: 30 burpee

Strength:

every 1.30 for 5 rounds 10-8-6-4-2 reps of Bench Press

WOD: For time

40-30-20-10 reps of 

Wall Ball (9/6)

400-300-200-100m run

40-30-20-10 reps of

Sit-up

Wod: 5 rounds for time

4 bar muscle up / 8 chest to bar pull-up / 8 pull-up

20 double under

15 toes to bar

20 double under

25 push-up

CORE: EMOM 9 Min.

Min 1: max. rep v-up

Min 2: 60 seconds plank hold

Min 3: rest!

Strength:

find 1RM Push Jerk in 15 minutes

WOD: For time

40-30-20-10 reps of

dumbbell snatch (45/35)

*15 box jumps after every round (24/20)

immediately into

10-20-30-40 reps of

one arm dumbbell push press (45/35)

*15 box jump overs after every round (24/20)

Strength: EMOM 10 min.

3 Overhead Squat (climbing)

WOD: Team of 2 complete AMRAP in 25 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Shoulder to overhead (60/35)

400m Row

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of Hang Squat Snatch

WOD: AMRAP 16 Min.

16 Pull-up

16 Wall Ball (9/6)

8 x (1 Kettlebell sumo high pull + 1 Kettlebell Swing (55/35)

Strength:

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

WOD: 16 min. time cap.

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

over the bar burpee

clean & jerk (60/35)

*100m run after every round

Strength: EMOM 10 Min.

3 Bench Press (climbing)

WOD: AMRAP 10 Min.

10 dips

10 toes to bar

CORE: EMOM 10 Min.

death by v-up

6-8-10-12-14-16-18-20-22-24 reps of v-up

Conditioning: for time

1000-750-500m Row

rest 1:1 between the rounds

WOD: For time

100 Burpee pull-up

*every two minutes 15 double unders

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 sets of Bear Complex

WOD: 2 Rounds for time

30 Hang Power Snatch (40/25)

300m Run

30 Wall Ball (9/6)

30 Push-up

Strength:

find 3RM Front Squat in 15 minutes

WOD:For time

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

Hang Squat Clean (60/30)

Burpee box jump over (24/20)

Bar muscle up

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Power Snatch

WOD: EMOM 20 Min.

Min 1: max. cal. row

Min 2: max. rep kettlebell swing (55/35)

Min 3: max. rep push press (50/30)

Min 4: rest!

Strength:

up to heavy 5 reps Deadlift in 12 minutes

WOD: AMRAP 16 Min.

5 Handstand push-up

10 Overhead Squat (50/25)

30 Double Under

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of

hang power clean + shoulder to overhead

WOD: For time

21 Thruster (40/25)

16 Chest to bar pull-up

16 Dumbbell Snatch (45/35)

15 Thruster (50/30)

20 Chest to bar pull-up

20 Dumbbell Snatch (45/35)

9 Thruster (60/35)

24 Chest to bar pull-up

24 Dumbbell Snatch (45/35)

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of Bench press

WOD: AMRAP 16 Min.

15 Wall Ball (9/6)

10 Burpee box jump over (24/20)

200m Run

Strength: EMOM 12 Min.

Odd: 4-6 strict pull-up/ 8-12 jumping pull-up

Even: 4-6 strict dips / 8-12 jumping dips

WOD: For time

50-40-30-20-10 reps of

Air Squat

35-28-21-15-9 reps of

Push-up

*12 toes to bar after every round

WOD: Team of 2 complete AMRAP in 25 minutes

30 burpee

600m row

30 sit-up

80 double under

CORE: 3 Rounds

60 seconds plank

30 kettlebell russian twist

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: 4 Rounds for time

30 Dumbbell Snatch (45/35)

20 steps back rack Lunge (45/25)

200m Medicine Ball Carry (9/6)

Strength:

find 1RM Clean&Jerk in 15 minutes

WOD: For time

8-7-6-5-4-3-2-1 sets of

Bear Complex (50/30)

*15 Kettlebell Swing (55/35) after every round

Strength:

every 1.30 for 8 rounds 

2 sets of:

1 Snatch grip high pull

1 Hang Power Snatch

1 Power Snatch

WOD: For time

9-15-21-27 reps of

Thruster (40/25)

Box jump over (24/20)

WOD: 2 Rounds for time

60 Medicine Ball Clean (9/6)

60 Double Under

60 Hand release push-up

CORE: For time

15-12-9-6-3 reps of

V-up

20 seconds hollow hold after every round

Strength:

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

WOD: 5 Rounds for time

12 Toes to bar

12 Back rack lunge (42.5/30)

12 Dips

200m Run

20 Sit-up