Strength:

5-5-3-3-2-2-1-1-1
reps of

Strict Press

WOD:

With a running clock:

5min AMRAP
6 Cleans (50/35)
8 Push-ups
10 Double Unders

1min Rest

5min AMRAP
6 Push Jerks (50/35)
8 Pull-ups
100m Run

1min Rest

3min AMRAP
Clean and Jerk (50/35)


S1:
Cleans, Push Jerks, Clean and Jerks @ (40/30)
x3 Single Unders
Assisted Pull-ups

Strength: Bench Press

7x5

WOD: For Time

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

Handstand Push-up

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

Squat Clean (50/35)

S1: Handstand pushup from Box

      Squat Clean @ 40kg/25kg

WOD: TABATA

Hand Release Push-up

Pull-up

Jumping Lunge

Toes to Bar

CORE:

3 Rounds for Time

40 Ketllebell Russian Twist

50 Flutter Kick

60 Mountain Climbers

Strength: 10 Min. EMOM

2 Rounds of

1 Power Snatch

1 Behind the neck Push Press

1 Snatch Balance

WOD: 15 Min. AMRAP

10 Burpee

15 Medicine Ball Clean(9/6)

20 Double Under

S1: MB Clean @ 6kg/4kg

      x3 Single Under

Strength: Front Squat

8x4

*Pause 3 Second at bottom

WOD: Team of 2 complete 2 Rounds of

75 Push Press (50/35)

1500m Row

75 Hang Power Clean (50/35)

1500m Run

S1: Push Press @ 40kg/25kg

      Hang Power Clean @ 40kg/25kg

x

WOD: EMOM 18 Min.

Min 1: 6 Power Snatch (50/35)

Min 2: 10 Wall Ball (9/6)

Min 3: 12 Kettlebell Swing (55/35)

S1: Power Snatch @ 40kg/25kg

      Wall Ball @ 6kg/4kg

      Kettlebell Swing @ 35lbs/25lbs

CORE:

Max. Second Weighted Plank

then

100 sit up

then

Max Second Weighted Plank

         

Strength: 12 Min. EMOM

Odd:  6 Negative Pull-up

Even: 8 Ring Row

WOD: 12 Min. AMRAP

8   Dips

10 Air Squat

12 Double Under

S1: Jumping Dips

      x3 Single Under