Strength:

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

WOD: 3 Rounds for time

30 Toes to bar

40 One arm dumbbell push press (45/35)

50 Box jump (24/20)

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

21 Thruster (42.5/30)
250m Run
20 Over the bar burpee

15 Thruster (50/35)
200m Run
15 Over the bar burpee

9  Thruster (60/42.5)
150m Run
10 Over the bar burpee

Strength:

up to heavy 1 strict press + 2 push press + 3 push jerk in 12 minutes

WOD: For time

18 Overhead Squat (50/35)

18 Chest to bar pull-up

12 Overhead Squat (50/35)

12 Chest to bar pull-up

6   Overhead Squat (50/35)

6   Chest to bar pull-up

75 Sit-up

6   Chest to bar pull-up

6   Overhead Squat (50/35)

12 Chest to bar pull-up

12 Overhead Squat (50/35)

18 Chest to bar pull-up

18 Overhead Squat (50/35)

Strength:

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

WOD: AMRAP 15 Min.

40 Double under

15 Hand release push-up

8   Hang Power Snatch (50/35)

Strength:

find 1RM Bench Press in 15 minutes

WOD: 

AMRAP 10 minutes

6 handstand push-ups

9 sumo deadlift high pull (42.5/30)

rest 2 minutes

AMRAP 10 minutes

6 thrusters (42.5/30)

9 toes to bar

Conditioning:

every 1.15 for 10 rounds (2 sit-ups + 12 air squats, 4 sit-ups + 14 air squats .... , 20 sit-ups + 30 air squats)

WOD: Teams of 2 complete AMRAP in 20 minutes

40 cal. row

20 dips

20 chest to bar pull-up

90 seconds plank

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Back Squat

WOD: 22 minutes time cap.

cash in: 40 double dumbbell hang clean&jerk (45/35)

then 5 rounds

15 hand release push-up

15 kettlebell swing (55/35)

cash out: 40 burpees to target

Strength:

up to heavy 1 power snatch + 1 hang power snatch + 1 overhead squat in 12 minutes

WOD: 3 Rounds for time

5    Bear Complex (50/35)

25  Pull-up

50  Double under

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of push jerk

WOD: 16 minutes time cap.

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

hang power clean (60/40)

wall ball (9/6)

Strength:

every 1.30 for 7 rounds 3 reps deadlift 

(climbing)

WOD: AMRAP 20 Min.

20 dumbbell snatch (45/35)

5   bar muscle-up

15 box jump over (24/20)

Strength:

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

WOD: For time

21 Push Press (50/35)

21 Front Squat (50/35)

250m Kettlebell Farmer's Carry (55/35)

15 Push Press (50/35)

15 Front Squat (50/35)

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

9 Push Press (50/35)

9 Front Squat (50/35)

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

WOD: EMOM 25 Min.

Min 1: max. rep pull-up

Min 2: max. rep double/single under

Min 3: max. rep hand release push-up

Min 4: max. cal. row

Min 5: rest!

CORE: 3 Rounds for time

30 sit-up

60 flutter kick

30 seconds hollow hold

Conditioning:EMOM 12 Min.

death by box jump overs (24/20) + kettlebell swings (55/35)

(4 box jump over + 4 kettlebell swing-5 box jump over +5 kettlebell swing...-15 box jump over + 15 kettlebell swing)

WOD: AMRAP 20 Min.

15 Wall Ball (9/6)

200m run

20 Knees to chest

15 Burpee

Strength:

every 1.30 for 8 rounds 4-3-2-1-1-2-3-4 reps of clean&jerk

WOD: 6 rounds for time

6 Deadlift (120/70)

12 Dips

18 V-up

Strength:

find your 5RM Back Squat in 15 minutes

WOD:

AMRAP 10 Min.

12 Push Press (50/30)

12 Box jump (24/20)

rest 2 minutes

AMRAP 10 Min.

12 cal. row

12 Push-up

Strength:

up to heavy 3 reps hang squat snatch in 12 minutes

WOD:AMRAP 15 Min.

30 Double under

15 Power Snatch (50/30)

Strength:

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

WOD: 4 rounds for time

15 power clean (50/30)

300m run

*every 2 minutes 8 over the bar burpees

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of strict press

WOD: For time

27-21-15 reps of

Wall Ball (9/6)

Pull-up

immediately into 

21-15-9 reps of

Dumbbell thruster (45/35)

Chest to bar pull-up

Strength:

every 1.15 for 10 rounds 5-4-3-2-1-2-3-4-5 reps of bench press

(3 seconds pause at the chest)

WOD: For time

cash in: 50 cal. row

then 

21-15-9 reps of

medicine ball clean (9/6)

dips

cash out: 50 v-up

Conditioning: EMOM 12 Min.

death by burpees + sit-ups

(1 burpee + 1 sit-up,2 burpees + 2 sit-ups,...,12 burpees + 12 sit-ups)

WOD: 4 rounds for time

30 push-up

40 air squat

50 double under

60 seconds plank

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of touch and go power clean

WOD: 

AMRAP 10 Min.

chest to bar pull-up

front squat (50/30)

rest 2 minutes

AMRAP 10 Min.

5/5 one arm dumbbell hang clean & jerk (45/35)

10 toes to bar

Strength:

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

WOD: 5 rounds for time

30 kettlebell swing (55/35)

20 dumbbell snatch (45/35)

10 overhead squat (50/30)

Strength:

every 1.30 for 7 rounds 5 reps deadlift

(climbing)

WOD: teams of 2 complete AMRAP in 22 minutes

400m row

30 wall ball (9/6)

300m run

30 hang power clean (50/30)

40 burpee

Strength: EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of power snatch

WOD: For time

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

pull-up

push jerk (60/35)

*30 double unders after every round

Strength:

every 1.30 for 9 rounds 7-6-5-4-3-4-5-6-7 reps of back squat

WOD: AMRAP 16 Min.

8   hang clean thrusters (42.5/30)

12 box jump over (24/20)

16 hand release push-up

Strength:

 every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of bench press

WOD: For time

cash in: 1K row

then 6 rounds

15 v-up

12 wall ball(9/6)

9 sumo deadlift high pull (42.5/30)

cash out: 1K row

Strength:

find your 3RM Strict Press in 12 minutes

WOD: AMRAP 20 Min.

40 double under

20 toes to bar

20 hand release push-up

20 power clean (42.5/30)

Strength:

up to heavy 3 front squat + 2 thruster in 12 minutes

WOD: For time

27-21-15-9 reps of

pull-up

box jump (24/20)

hang power snatch (50/35)

sit-up