Endurance: 15 minutes time cap.

teams of 2 complete 80 box jump over (24/20) + 80 target burpee

max. rep double under/single under in the remaining time

WOD:

Every 2.30 for 6 rounds 

10 dumbbell hang squat clean thrusters (45/35) + 20 v-up

max. rep kettlebell swing (55/35) in the remaining time

Strength:

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

WOD: For time

1-2-3-4-5-6-7-8-9-10 reps of 

front squat (60/30)

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

push-up

Strength:

ever 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of deadlift

WOD: AMRAP 20 min.

40 double under (x2.5 single under)

30 sit-up

20 steps dumbbell front rack lunge (45/35)

10 push press (60/30)

Strength: EMOM 12 min.

odd: 12-10-8-6-4-2 reps of dumbbell bench press

even: 4-6-8-10-12-14 reps of high box jumps (30/24)

WOD: For time

5 rounds 

10 pull-up

20 dumbbell snatch (45/35)

then immediately into

20-15-10 reps of 

toes to bar

wall ball (9/6)

Strength:

every 1.30 for 6 rounds 6 reps back squat 

(start from %70 of your 1RM)

WOD:For time

cash in: 800/600m row

then 10 rounds

6 hang power clean (60/30)

6 over the bar burpee

Strength: EMOM 10 min.

odd: 10 push press (from the floor)

even: 3-5 strict pull-up + 3-5 chin-up

WOD: For time

21-18-15-12-9-6-3 reps of 

overhead squat (50/25)

hand release push-up

Strength/conditioning: EMOM 12 min.

odd: 8-12 cal. row

even: 4-8 dips

WOD:

every 2.00 for 6 rounds 

20 kettlebell sumo deadlift high pull (55/35) + 20 dumbbell push press (45/35)

max. rep air squat in the remaining time

rest 60 seconds between the rounds

CORE: For time

100 sit-up

Strength:

every 1.30 for 8 rounds 4 reps bench press

WOD: For time

15-12-9 reps of 

pull-up

deadlift (100/60)

immediately into

12-9-6 reps of

chest to bar pull-up

deadlift (110/65)

immediately into

9-6-3 reps of 

bar muscle-up

deadlift (120/70)

Strength:

every 2.30 for 5 rounds 10-8-6-4-2 reps of bear complex

WOD:

AMRAP 5 min.

30 hang power snatch (50/25)

max. rep toes to bar in the remaining time

rest 2 minutes

AMRAP 5 min.

50 wall ball (9/6)

max. rep hang power snatch in the remaining time

rest 2 minutes

AMRAP 5 min.

40 toes to bar

max. rep wall ball (9/6) in the remaining time

Strength:

every 1.30 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

athlete a: wall sit

athlete b: 12 burpee

then swtich

athlete a: plate overhead hold (20/15)

athlete b: 15 cal. row

then switch

athlete a: plank (on hands) hold

athlete b: 20 kettlebell swing (55/35)

then switch

Strength:

every 30 seconds for 30 rounds 1 power snatch

(start from %50 of your 1RM power snatch)

(climbing)

WOD: 5 rounds for time

20 dumbbell deadlift (45/35)

20 push-up

CORE: For time

30-20-10 reps of

crunch

10-15-20 reps of

hanging leg raises to horizontal

WOD: For time

20-16-12 reps of

power clean (50/25)

x2 double unders/x5 single unders 

immediately into

16-12-8 reps of

box jump (24/20)

thruster (50/25)

Accessory: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 10 bent over dumbbell row

min 3: 10 dumbbell skull crushers

min 4: 10 dumbbell hammer curl

Endurance: 14 minutes time cap.

Teams of 2 complete 100 kettlebell goblet squat (55/35) + 100 v-up

max. rep burpee in the remaining time

WOD: EMOM 20 min.

Min 1: max. rep hand release push-up

Min 2: max. rep jumping lunge

Min 3: max. rep pull-up

Min 4: full minute plank

Min 5: rest!

Strength:

Every 1.30 for 6 rounds

6-5-4-3-2-1 reps of power snatch

1-2-3-4-5-6 reps of overhead squat

WOD: For time

5 toes to bar

10 box jump over (24/20)

10 toes to bar

15 box jump over (24/20)

15 toes to bar

20 box jump over (24/20)

12 man makers (45/35)

20 box jump over (24/20)

15 toes to bar

15 box jump over (24/20)

10 toes to bar

10 box jump over (24/20)

5 toes to bar

Strength:

Every 2.00 for 5 rounds

(7-7,6-6,5-5,4-4,3-3) reps of power clean + push press

(First cleans then presses)

WOD:

Every 2.30 for 6 rounds

25 kettlebell swings(55/35) + 200m run

max. rep pull-up in the remaining time

rest 60 seconds between the rounds

Strength/conditioning: EMOM 10 min.

Odd: 6-8 devils press

Even: 8-10 burpee box jump over (24/20)

WOD: AMRAP 10 min.

5 sumo deadlift high pull (40/25)

10 wall ball (9/6)

15 push-up

CORE: 4 rounds

8 toes to bar

20 seconds hollow hold

Strength:

Up to a heavy single bench press in 12 minutes

WOD: 6 rounds for time

8 hang power clean (50/30)

50 double unders (125 single unders)

8 dips(x1.5 bench dips/jumping dips)

Strength:

Every 1.30 for 6 rounds 8 reps back squat

(Start from %65 of your 1RM back squat)

WOD: For time

40-30-20-10 reps of

Dumbbell snatch (45/35)

Air squat

One arm dumbbell push press (45/35)

Sit-up

Conditioning: EMOM 15 min.

min 1: max. cal. row in 45 seconds 

min 2: max. rep single under/double under in 45 seconds

min 3: rest

WOD: AMRAP 20 min.

30 push-up

40 kettlebell swing (55/35)

50 sit-up

60 air squat

Strength: EMOM 12 min.

1 hang power clean + 1 hang squat clean

(climbing)

WOD: For time

5 rounds 

10 push press (50/30)

30 double under (75 single under)

then immediately into

5 rounds 

6 bar muscle-up (x1.5 chest to bar pull-up/x2 pull-up)

16 box jump over (24/20)