Strength/Conditioning:

21-18-15-12-9-6-3 reps of unbroken Wall balls (9/6)

WOD: For time

50-40-30-20-10 row for calories

50-40-30-20-10 reps of sit-ups

Strength: EMOM 12 Min.

ODD: 6-8 Strict dips

EVEN: 4-8 Strict toes to bar

WOD: 5 Rounds for time

10 Pull-up

15 Burpee box jump

20 Air squat

Conditioning:

5x250m Row

rest 30 seconds between the rounds

WOD: AMRAP 12 Min.

6 Power Snatch (45/30)

12 Hand release push-ups

CORE: 3 Rounds

30 seconds hollow hold

20 sit-ups

30 seconds arch hold

Strength: 12 Min. Time Cap.

Find 1RM Back Squat!

WOD: For Time

105 Hang Power Clean (50/35)

*Everytime you break run 200m

Strength: EMOM 8 Min.

5 reps bench press

WOD: For time

21-15-9-15-21 reps of

Sumo Deadlift High Pull (42.5/30)

Kettlebell Swing (55/35)

Core: 3 Rounds

30 sec side plank (right)

30 sec plank

30 sec side plank (left)

30 sec rest

Strength: 

Every 1.30 Min. for 7 rounds (climbing)

3 Power Clean+2 Front Squat+1 Thruster

WOD: 6 Rounds for time

8 Dumbbell Snatch (45/35)

   (alternate)

16 Box Jump (24/20)

24 Double Under 

Strength: 10 Min. Time Cap.

Find 3RM Deadlift

rest 2 minutes then

EMOM 5 Min. :

7 Deadlift with %70 of your 3RM

WOD:AMRAP 15 Min.

10 Push Press (50/35)

10 Burpee pull-up