Strength: EMOM 10 Min.

4 Front Squats

WOD: AMRAP 15 Min.

10 Dips

20 Double Under

30 Sit-ups

Conditioning:

3x500m Row

rest 1 min. between the rounds

Strength: EMOM 12 Min.

ODD:6-8 Strict press

EVEN: 6-8 Strict pull-ups

WOD:10 Min. Time cap.

2-2,4-4,6-6,8-8....

Power Clean (50/35)

Box Jump(24/20)

Strength: 

10-5-3-1-1-1-3-5-10 reps of

Bench Press

WOD:For Time

40 Wall Ball (9/6)

400m Medicine Ball Carry (9/6)

30 Wall Ball (9/6)

300m Medicine Ball Carry (9/6)

20 Wall Ball (9/6)

200m Medicine Ball Carry (9/6)

10 Wall Ball (9/6)

100m Medicine Ball Carry (9/6)

WOD:For time

50-40-30-20-10 reps of

Hand release push-ups

9-12-15-18-21 reps of

Toes to bars

*40 Air squats after every round

CORE: 3 Rounds

1 Min. Plank

30 sec. rest

1 Min. Plank (on hands)

30 sec. rest

Strength: EMOM 20 Min.

ODD: 3 Push press + 3 Push jerk

EVEN: 10 Pull-ups

WOD: AMRAP 10 Min.

8 Deadlift (70/50)

10 Burpees

Strength: Back Squat

7x3 Climbing

WOD: 4 Rounds for time

12 Power Snatch (50/35)

25 Medicine Ball Clean (9/6)

WOD: Team of 2 complete as many reps as possible in 20 Minutes

20 Hang Power Clean (50/35)

30 cal. Row

40 Box Jump Overs (24/20)

50 Kettlebell Swing (55/35)

CORE: 5 Rounds

30 sec. hollow hold

30 sec. arch hold

30 sec. rest