Conditioning: EMOM 16 Min.

odd: 30 seconds row for calories

even: max rep single/double under in 30 seconds

WOD: AMRAP 15 min.

10 chest to bar pull-up

20 air squat

10 toes to bar

20 box jump over (24/20)

Strength:

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

WOD: 4 Rounds for time

400m Row

15 Overhead Squat (50/35)

8   Handstand push-up

Strength:

find 1RM Clean&Jerk in 15 minutes

WOD: For time

12 Deadlift (100/60)

16 One arm dumbbell hang clean&jerk (45/35)

9   Deadlift (110/60)

24 One arm dumbbell hang clean&jerk (45/35)

6   Deadlift (120/60)

32 One arm dumbbell hang clean&jerk (45/35)

3   Deadlift (130/60)

40 One arm dumbbell hang clean&jerk (45/35)

Strength: 

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of hang squat snatch

WOD: For time

10-15-20-25-30 reps of

Wall Ball (9/6)

100-150-200-250-300m

Run

1-2-3-4-5 reps of

Bar muscle-up

Strength:

every 1.15 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Push Press

WOD: 6 Rounds for time

5   squat clean (70/45)

15 hand release push-up

20 box jump (24/20)

Strength:

up to heavy 5 reps Front Squat in 12 minutes

WOD: For time

Cash in: 100 double under

then

3 rounds for time

30 pull-up

20 power snatch (50/35)

Cash out: 100 double under 

Strength: EMOM 10 Min.

3 Back Squat (3 seconds pause at the bottom)

WOD: EMOM 20 Min.

Min 1: max. rep push-up

Min 2: max. cal. row

Min 3: max. rep kettlebell swing (55/35)

Min 4: rest

Strength: EMOM 12 Min.

odd: 5-10 strict pull-up/10-15 jumping pull-up

even: 5-10 strict dips / 10-15 jumping dips

WOD: AMRAP 16 Min.

15 Burpee

30 Double under

Strength:

up to heavy double hang power snatch in 12 minutes

WOD: For time

24-20-16-20-24 reps of

Dumbbell Snatch (45/35)

20-15-10-15-20 reps of

Front Squat (50/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of dead stop deadlift

WOD: 15 minutes time cap.

4 rounds

15 Hang Power Clean (50/35)

15 Push Pres (50/35)

max. rep clean&jerk 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

in teams of two 40-30-20-10 reps of

Thruster (42.5/30)

Chest to bar pull-up

Sit-up

cal. Row

Strength:

up to heavy 3 reps Overhead Squat in 12 minutes

WOD: For time

60 Power Snatch (50/35)

*every 90 seconds 50m Farmer's Carry (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of power clean & shoulder to overhead

WOD: 18 minutes time cap.

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

Box jump over (24/20)

Hand release push-up

Wall Ball (9/6)

Strength:

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

WOD: 5 Rounds for time

8 Deadlift (100/60)

20 Double under

18 Pull-up

20 Double under

Conditioning: EMOM 12 Min.

death by burpee box jump over (24/20)

WOD: AMRAP 20 Min.

40 steps Lunge

30 sit-up

20 cal. row

10 dips

Strength:

find your 3RM Bench Press in 12 minutes

WOD: For time

5-4-3-2-3-4-5 sets of Bear Complex (50/35)

100m run

15 Push-up 

after every round

WOD: EMOM 25 Min.

Min 1: max. rep. Wall Ball (9/6)

Min 2: max. m Kettlebell Farmer's Carry (55/35)

Min 3: max. rep. Hang Power Clean (40/25)

Min 4: max cal. row

Min 5: rest

CORE: EMOM 9 Min.

Min 1: 45 seconds plank

Min 2: max. rep. V-up in 45 seconds

Min 3: max. rep. kettlebell russian twist in 45 seconds

Strength:

up to heavy 2 reps Back Squat in 12 minutes

WOD: For time

15 Power Snatch (40/25)

10 Kettlebell Swing (55/35)

12 Power Snatch (45/30)

15 Kettlebell Swing (55/35)

9   Power Snatch (50/35)

20 Kettlebell Swing (55/35)

6   Power Snatch (55/40)

25 Kettlebell Swing (55/35)

3   Power Snatch (60/45)

30 Kettlebell Swing (55/35)

Strength:

every 1.30 for 9 rounds 5-5-3-3-2-2-1-1-1 reps of Push Jerk

WOD: 6 rounds for time

6 Overhead Squat (50/35)

12 Pull-up

24 Double under

Strength:

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

WOD: AMRAP 20 Min.

9   Thruster (42.5/30)

12 Toes to bar

12 Burpee

9   Power Clean (42.5/30)

Strength:

every 1.15 for 7 rounds 3 reps strict press 

(climbing)

WOD: For time

10 Back Squat (60/40)

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

15 Back Squat (60/40)

200m Kettlebell Farmer's Carry (55/35)

40 Dips

200m Kettlebell Farmer's Carry (55/35)

15 Back Squat (60/40)

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

10 Back Squat (60/40)

Conditioning: EMOM 12 Min.

30 seconds row - 30 seconds rest

(go fast!)

WOD: For time

15-12-9-12-15 reps of

Pull-up

Burpee box jump over (24/20)

V-up

Strength:

up to heavy 3 reps front squat in 12 minutes

WOD: 3 Rounds for time

100 double under

25  power clean (60/40)

Strength:

every 1.30 for 10 rounds 4-4-3-3-2-2-2-1-1-1 reps of Squat Snatch

(drop and reset)

WOD: AMRAP 12 Min.

10 sumo deadlift high pull (42.5/30)

10 push jerk (42.5/30)

10 steps back rack lunge (42.5/30)

Strength:

up to heavy 1 power clean + 2 hang squat clean in 12 minutes

WOD: Team of 2 complete AMRAP in 20 minutes

12-12-12-12,14-14-14-14... reps of

target burpee

toes to bar

wall ball (9/6)

cal. row

Strength:

every 1.30 for 9 rounds 10-7-5-3-3-3-1-1-1 reps of Deadlift

WOD:AMRAP 15 Min.

20 push-up

20 kettlebell swing (55/35)

20 sit-up

20 dumbbell snatch (45/35)

Strength:

every 1.15 for 8 rounds 4-3-2-1-1-2-3-4 reps of Push Press

WOD: For time

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

Front Squat (60/40)

Chest to bar pull-up

*150m run after every round

Strength: EMOM 10 Min.

3 bench press (climbing)

WOD: AMRAP 12 Min.

5 handstand push-up

10 medicine ball clean (9/6)

20 double under

CORE: 3 rounds for time

10 strict toes to bar

30-30 seconds side plank

Strength: EMOM 12 Min.

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

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

WOD: 2 rounds for time

50 Air Squat

50 Push-up

50 steps Lunge

50 V-up

Strength:

up to heavy 5 reps touch and go Deadlift in 12 minutes

WOD: 

AMRAP 10 Min.

15 cal. row

7 clean & jerk (60/40)

rest 2 minutes

AMRAP 10 Min.

30 Kettlebell Swing (55/35)

300m Run

WOD: ''Frantasy Land''

For time

21-15-9 reps of

Thrusters (42.5/30)

Pull-up

directly into

15-12-9 reps of

Thrusters (50/35)

Chest to bar pull-up

directly into

12-9-6 reps of

Thrusters (60/42.5)

Bar muscle-up

CORE: EMOM 9 Min.

Min 1: max. rep sit-up in 45 seconds

Min 2: 20-30 seconds hollow hold

Min 3: 20-30 seconds flutter kick