Strength:

up to heavy 3 reps touch and go power clean in 12 minutes

WOD: 4 rounds for time

15 thruster (42.5/30)

15 pull-up

15 push-up

15 sumo deadlift high pull (42.5/30)

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of front squat

WOD: 

AMRAP 9 min.

10 dumbbell snatch (45/35)

10 box jump (24/20)

rest 2 minutes

AMRAP 9 min.

7   push press (50/35)

21 double under

Strength:

find 3RM bench press in 12 minutes

WOD: For time

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

Overhead Squat (45/30)

Push-up

*15 sit-up after every round

Conditioning: death by burpees and single unders

every 1.15 for 12 rounds (1 burpee + 5 single under,2 burpee + 10 single under.... 12 burpee + 60 single under)

WOD: 5 rounds for time

12 chest to bar pull-up

24 double under

36 air squat

60 seconds plank

Strength:

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

WOD: Teams of 2 complete AMRAP in 20 minutes

10 Power Snatch (50/35)

15 Handstand push-up

20 Thruster (50/35)

40 cal. row

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of push jerk

WOD: For time

40-30-20-10 reps of

kettlebell swing (55/35)

ball slam (9/6)

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

Strength:

every 45 seconds for 20 rounds 1 power snatch + 1 hang power snatch

(increase the weight every 4 rounds)

WOD: AMRAP 12 Min.

8   hang power clean (50/35)

10 toes to bar

12 box jump over (24/20)

Accessory: EMOM 6 Min.

Odd: 4-10 chin-up

Even: 8/8 one arm dumbbell strict press

Strength:

up to heavy 3 reps back squat in 12 minutes

WOD: For time

25-20-15-10 reps of

hand release push-up

sumo deadlift high pull (42.5/30)

wall ball (9/6)

double under

Strength:

up to heavy 4 deadlift + 2 hang power clean + 2 shoulder to overhead in 12 minutes

WOD: 12 minutes time cap.

1-1-1,2-2-2,3-3-3... reps of 

Clean & Jerk (60/40)

Burpee

Pull-up

CORE: EMOM 6 Min.

Min 1: max. rep v-up in 30 seconds

Min 2: max. rep flutter kick in 30 seconds

Min 3: max. rep knees to chest in 30 seconds

Strength:

every 1.30 for 8 rounds 5 reps back squat

(climbing)

WOD: For time

cash in: 40 cal. row

then 5 rounds

5   bear complex (50/35)

15 box jump (24/20)

cash out: 40 cal. row

Strength: EMOM 12 Min.

odd: 3-8 strict pull-up

even: 5-10 strict toes to bar

WOD: 

AMRAP 8 Min.

5   handstand push-up

12 sit-up

rest 90 seconds

AMRAP 8 Min.

5   chin-up

16 steps jumping lunge

Strength:

up to heavy 3 reps push jerk in 12 minutes

WOD: 5 rounds for time

10 overhead squat (50/35)

15 hand release push-up

20 kettlebell swing (55/35)

Strength:

every 1.15 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of bench press

WOD: For time (13 minutes time cap.)

27-21-15-9 reps of

Deadlift (100/70)

Chest to bar pull-up

Double under

Accessory: EMOM 8 Min.

odd: 8/8 dumbbell split squat

even: 6-10 dips

Strength: EMOM 10 min.

3 front squat

(climbing)

WOD: AMRAP 10 min.

10 shoulder to overhead (42.5/30)

10 sumo deadlift high pull (42.5/30)

CORE:3 Rounds

20 v-up

30 kettlebell russian twist

60 seconds plank

Strength:

every 1.30 for 8 rounds 3 squat snatch

(drop and reset) (climbing)

WOD: AMRAP 20 Min.

20 dumbbell snatch (45/35)

10 burpee box jump over (24/20)

5   bar muscle-up

Strength: 

every 1.15 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of hang power clean

WOD: For time

6-9-12-15 reps of

thruster (42.5/30)

50-100-150-200-250m run

6-9-12-15 reps of

toes to bar

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of front squat

WOD: For time

75 sumo deadlift high pull (42.5/30)

every time you break 5 dips + 5 dumbbell snatch (45/35)

CORE: 5 Rounds

60 seconds plank

30 seconds rest

Conditioning: EMOM 12 Min.

death by burpee box jump (24/20)

WOD: EMOM 20 min.

Min 1: max. rep push-up

Min 2: max. rep double/single under

Min 3: max. rep v-up

Min 4: max. rep air squat

Min 5: rest!

Strength:

every 45 seconds for 20 rounds  touch and go power snatch

(increase the weight every 4 rounds)

WOD: Teams of 2 complete AMRAP in 22 minutes

500m row

40      kettlebell swing (55/35)

30      sit-up

20      dips

10      clean&jerk (60/40)

Strength:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of back squat

WOD: AMRAP 10 Min.

4 toes to bar

6 burpee

8 dumbbell push press (45/35)

Accessory: EMOM 8 Min.

Odd: 8-12 bent over dumbbell row

Even: 8-12 dumbbell floor press

Strength:

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

WOD: For time

27-21-15 reps of 

wall ball (6/4)

pull-up

*20 double unders after every round

immediately into

21-15-9 reps of

wall ball (9/6)

chest to bar pull-up

*20 double unders after every round

Strength:

up to heavy 2 reps deadlift in 12 minutes

WOD: 12 minutes time cap.

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

power clean (50/35)

front squat (50/35)

CORE: AMRAP 5 Min.

15 crunch

30 flutter kicks

Strength:

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

WOD: For time

10 push-up

6   hang power snatch (50/35)

15 push-up

9   hang power snatch (50/35)

20 push-up

12 hang power snatch (50/35)

50 box jump over (24/20)

12 hang power snatch (50/35)

20 push-up

9   hang power snatch (50/35)

15 push-up

6   hang power snatch (50/35)

10 push-up

Strength:

every 1.30 for 8 rounds 8-7-6-5-4-3-2-1 reps of Bench Press

WOD: 15 minutes time cap.

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

Deadlift (100/60)

Toes to bar

*20 Double under after every round

CORE: For time

100 V-up

WOD:

AMRAP 10 Min.

10 Dips

20 steps Lunge

rest 90 seconds

AMRAP 10 Min.

8   Push-up

12 Box Jump (24/20)

rest 90 seconds

AMRAP 10 Min.

20 Air Squat

20 Sit-up

Strength:

Every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: For time

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

Handstand push-up

Dumbbell Snatch (45/35) (each arm)

Chest to bar pull-up

Strength:

up to heavy 1 Hang Power Clean + 2 Power Clean in 12 minutes

WOD: For time

Cash in: 800m Row

then 5 rounds

8 Sumo Deadlift High Pull (42.5/30)

8 Thruster (42.5/30)

Cash out: 800m Row

Strength:

up to heavy 3 reps Strict Press in 12 minutes

WOD: AMRAP 12 Min.

15 Hand release push-up

100m Run

7   Overhead Squat (50/35)

ACCESSORY:EMOM 6 Min.

2-6 strict pull-up

Strength: EMOM 10 Min.

3 Back Squat 

(climbing)

WOD: AMRAP 20 Min.

10 Power Clean (60/40)

15 Over the bar burpee

20 Wall Ball (9/6)

25 Kettlebell Sumo Deadlift High Pull (55/35)

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 Power Snatch + 1 Hang Power Snatch

WOD: For time (12 minutes time cap.)

30-25-20-15 reps of

Double under

20-18-16-14 reps of

One Arm Dumbbell Push Press (45/35)

8-6-4-2 reps of

Bar muscle-up

CORE: 3 Rounds

12 Knees to Chest

12 Hollow-Rock

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: EMOM 20 Min.

Min 1: max. rep hand release push-up

Min 2: max. rep power clean (40/25)

Min 3: max. m. run!

Min 4: rest!