Strength: EMOM 10 Min.

4 Handstand Push-up

WOD: EMOM 20 Min.

Odd: Max. Rep Box Jump (24/20)

Even: Max. Rep Dips

WOD:

For Time

21-18-15-12-9-6-3

Toes to Bar

3-6-9-12-15-18-21

Burpee

*150m Run after every round

CORE:

3 Rounds

55 Bicycles

45 Flutter Kicks

35 Sit-ups

Strength:

EMOM 12 min
Odd: 6 Pull-ups (negative)
Even: 6 Front Squats

WOD:
10min AMRAP
5 Power Snatch (50/35)
7 Hand Release Push-ups
9 Double Unders

WOD:
Cash in: 1000m Row

21-15-9
Push Jerk (60/40)
Medicine Ball Clean (9/6)

Cash out: 500m Medicine Ball Carry (9/6)

CORE:
Max second plank

then

3 Rounds
30 Kettlebell Russian Twists
30 Mountain Climbers

then

Max second plank

Strength:

EMOM 10min

1 High Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

WOD:

5 Rounds For Time
12 Power Cleans (50/35)
16 Kettlebell Swings

Strength:
10-5-3-1-1-1-3-5-10 reps of
Push Press

WOD:

16min AMRAP
200m Run
21 Pull-ups
12 Back Squats (60/40)

Strength: 12 min. Time cap.

Find 2 RM Deadlift

WOD: For Time

9-12-15-18-21 Reps of

Deadlift with %70 of 2 RM

20-30-40-50-60 Reps of

Sit-up