Strength:

every 1.30 for 7 rounds 8-7-6-5-4-3-2 reps of Hang Power Snatch

(go unbroken!)

WOD: AMRAP 20 Min.

40 Double under

12 Sumo deadlift high pull (42.5/30)

12 Burpee box jump (24/20)

Strength:

up to heavy 1 push press + 2 push jerk in 12 minutes

WOD: 5 Rounds for time

15 Hang Power Clean (50/35)

30 Wall Ball (9/6)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of back squat

WOD: For time

30-20-10 reps of

Power snatch (50/35)

Hand release push-up

Overhead squat (50/35)

Toes to bar

WOD: For time

100 Thrusters (42.5/30)

*every time you break 6 burpees

CORE: EMOM 12 Min.

Min 1: 45 seconds plank

Min 2: 15-20 v-up

Min 3: 30 kettlebell russian twist

Min 4: rest!

Conditioning:

4x400m Row 

rest 1:1 between the rounds

WOD: 16 min. time cap.

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

Pull-up

Box Jump Over (24/20)

Toes to bar

*25 double under after every round

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Bench Press

WOD: 4 Rounds for time

25 Dumbbell Snatch (45/35)

25 Sit-up

25 Kettlebell Swing (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Push Press

WOD: AMRAP 15 Min.

5   Bar muscle-up

15 Wall Ball (9/6)

200m Run

Strength:

every 1.15 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Front Squat

WOD: Teams of 2 complete AMRAP in 20 minutes

20 Hang Power Clean (50/35)

20 Box Jump (24/20)

20 Push-up

20 cal. row

Strength:

up to heavy 1 Power Snatch + 2 Overhead Squat in 12 minutes

WOD: AMRAP 16 Min.

21 double under

14 over the bar burpee

7   deadlift (100/60)

Strength:

every 1.30 for 7 rounds 8-7-6-5-4-3-2 reps of touch and go Power Clean

WOD: For time

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

Clean&Jerk (60/40)

20-18-16-14-12-10-8-6-4-2 reps of

Pull-up

Strength:

up to heavy 5 reps Bench Press in 12 minutes

WOD: AMRAP 10 Min.

4 Dips

8 Kettlebell Swing (55/35)

100m Run

CORE: EMOM 8 Min.

Odd: 30 seconds hollow hold

Even: max. rep sit-up in 40 seconds

Strength/Conditioning:EMOM 12 Min.

Odd: 4-8 strict pull-up / 10-15 jumping pull-up

Even: max. rep burpee in 40 seconds

WOD: AMRAP 20 Min.

15 Push-up

30 seconds flutter kick

150m Kettlebell Farmer's Carry (55/35)

30 Air Squat

Strength:

every 1.30 for 7 rounds 2 sets of:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

WOD: For time

1600m row

75 Push Press (50/30)

*everytime you break 30 seconds plank

Strength:

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

WOD: 3 Rounds for time

20 Chest to bar pull-ups

30 Double unders

20 Hang Power Clean (55/35)

30 V-up

Strength:

find 1RM Push Jerk in 15 minutes

WOD: EMOM 20 Min.

Min 1: max. rep sumo deadlift high pull (42.5/30)

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

Min 3: max. rep thrusters (42.5/30)

Min 4: rest!

Strength:

every 1.30 for 9 rounds 7-7-5-5-3-3-1-1-1 reps of Back Squat

WOD: AMRAP 16 Min.

5 Power Snatch (55/35)

10 Toes to Bar

15 Hand release push-up

Strength:

up to heavy 1 Hang Squat Clean + 1 Squat Clean + 1 Shoulder to overhead in 12 minutes

WOD: For time

20 Wall Ball (9/6)

15 Burpee box jump (24/20)

30 Wall Ball (9/6)

20 Burpee box jump (24/20)

500m run

20 Burpee box jump (24/20)

30 Wall Ball (9/6)

15 Burpee box jump (24/20)

20 Wall Ball (9/6)

Strength: EMOM 10 Min.

3 Overhead Squat (climbing)

WOD: AMRAP 20 Min.

15 Sumo Deadlift High Pull (42.5/30)

150m Kettlebell Farmer's Carry (55/35)

15 Dumbbell Push Press (45/35)

45 seconds Plank

Conditioning:

500-400-300-400-500m Row

rest 1:1 between the rounds

WOD: 3 Rounds for time

50 Double Under

40 Sit-up

30 Burpee

20 Dips

10 strict Pull-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Bench Press

WOD: 5 Rounds for time

300m Run

15 Thruster (42.5/30)

9  Bar muscle-up

Strength:

Find 1RM Squat Snatch in 15 minutes

WOD: For time

30 Push Press (50/30)

60 Box jump over (24/20)

20 Push Press (60/35)

80 steps jumping Lunge

10 Push Press (60/40)

100 Air Squat

Strength:

every 1.15 for 9 rounds 7-7-5-5-3-3-1-1-1 reps of Deadlift

WOD: AMRAP 20 Min.

10 Pull-up

15 V-up

20 Kettlebell Swing (55/35)

25 Double Under

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Strict Press

WOD:5 Rounds for time

30 Wall Ball (9/6)

6   Clean&Jerk (60/42.5)

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

40-30-20-10 reps of

Hand release push-up

9-12-15-18 reps of

Hang Power Snatch (50/35)

Strength: 

every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Bench Press

WOD: every 120 seconds for 10 rounds

10 Wall Ball (9/6)

10 Double under

10 Dips

Conditioning: EMOM 12 Min.

death by box jump (2-4-6-8-...-24)

WOD: 8 Rounds for time

7 Pull-up

100m Run

7 Toes to Bar

100m Run

45 seconds plank

Strength:

up to heavy 3 reps Back Squat in 12 minutes

WOD: For time

''17.1''

10-20-30-40-50 reps of dumbbell snatch (50/35)

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

Strength:

every 120 seconds for 6 rounds 5 sets of Bear Complex (climbing)

WOD: For time

Cash in: 1000m row

then 4 rounds

15 Push Press (60/40)

15 Chest to bar pull-up

Cash out: 75 sit-up