Strength: Every 1.30 Min. for 7 Rounds

2 Rounds of:

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

1 Power/Squat Snatch

WOD: For Time

27-21-15-9 Reps of

Wall Ball (9/6)

9-15-21-27 Reps of

Power Snatch (50/35)

*10 Ball slam after every round

Strength and Skill: EMOM 12 Min.

Odd: 6-8 Strict Dips / 10-12 jumping/bench Dips

Even: Max rep. Single Under/Max rep. Double Under/Max rep. Double Under attempt

WOD: AMRAP 15 Min.

10 Burpee

100m Run

10 Toes to Bar

100m Run

CORE:4 Rounds

30 seconds side Plank (right)

30 seconds Plank

30 seconds side Plank (left)

30 seconds rest

Strength: 

Find 2RM Front Squat in 12 minutes

Rest 2 minutes then

EMOM 6 Min.:

6 Front rack Lunges with %50 of your 2RM Front Squat

WOD: 7 Rounds for Time

6 Handstand push-up

12 Pull-up

18 Kettlebell Swing (55/35)

Strength and Conditioning:

Team of 2 complete AMRAP in 12 Min. :

30 seconds max rep Hang Power Clean (you choose the weight!)

30 seconds rest

30 seconds Row for calories

30 seconds rest

WOD: 12 Min. Time Cap.

2-2,4-4,6-6,8-8... reps of

Push Press (50/35)

Box Jump (24/20)

CORE: For Time

75 V-ups

WOD: ''ANGIE''

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CORE: For Time

60 Mountain Climbers

50 Flutter Kicks

40 Kettlebell Russian Twists

30 Knees to Elbows

Strength:

EMOM 5 Min.:

5 Bench Press

Rest 1 Min.

EMOM 5 Min.:

3 Bench Press

Rest 1 Min.

EMOM 3 Min.:

1 Bench Press

WOD:AMRAP 12 Min.

12 Thrusters (42.5/30)

100m Run

EMOM 8 Min:

5 Overhead Squat

WOD: 7 Rounds for Time

7 Power Clean (50/35)

14 Dips

21 Double Under

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

30 seconds plank hold

15 seconds rest