Conditioning:

Max effort Rowing 5x200m

Rest 1 Min. between the rounds

WOD: AMRAP in 10 Min.

1-1,2-2,3-3... Reps of

Pull-up

Push Press (42.5/30)

CORE: 4 Rounds

30 sec hollow hold

15 sec rest

30 sec arch hold

15 sec rest

10 hanging knee-ups

Strength: EMOM 10 Min.

3 Position Snatch

1 High Hang Power Snatch+1 Hang Power Snatch+1 Power Snatch

WOD: 8 Rounds for Time

6 Deadlift (80/50)

8 Dumbbell Hang Power Clean (45/35)

10 Kettlebell Swing (55/35)

Strength: EMOM 10 Min.

3 Push Press + 3 Push Jerk

WOD: AMRAP in 10 Min.

7 Wall Balls (9/6)

7 Burpees

CORE: 5 Rounds

30 sec Side plank

30 sec plank

30 sec Side plank

30 sec rest

WOD: For Time

40-30-20-10 Reps of

Box Jump (24/20)

Hand release push-up

Air Squat

Core: AMRAP in 7 Min.

20 Mountain Climbers

20 Kettlebell Russian Twists

Strength: 10 Min. Time Cap.

Find your 3RM Front Squat

WOD:For Time

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

Power Clean (50/35)

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

Dips

*100m Sprint after every round

Strength: EMOM 10 Min.

2 Rounds of

1 Hang Power Snatch+1 Power Snatch

WOD: AMRAP 12 Min.

4 Burpee pull-ups

8 Push Presses (42.5/25)

12 Double Unders

Conditioning: 10 Min. Time Cap.

2K Row

Strength: 10 Min. Time Cap.

up to a heavy clean&jerk

Core: For Time

10-9-8...-1 Reps of

Toes to Bars

2-4-6...-20 Reps of

Sit-ups