Strength:

Every 1.30 Min. for 7 rounds

2 sets of:

2 Squat Clean+1 Jerk

WOD: 

AMRAP 8 Min.:

8 Pull-up

8 Kettlebell Swing(55/35)

Rest 2 minutes

AMRAP 8 Min.:

8 Wall Ball(9/6)

8 Toes to bar

Strength:

EMOM 5 Min:

5 Rep Back Squat

Rest 2 minutes

EMOM 5 Min:

3 Rep Back Squat

Rest 2 minutes

EMOM 3 Min.:

1 Rep Back Squat

WOD: 

Team of 2 complete AMRAP in 20 min.

500m Row

20 Push Jerk (50/35)

20 Burpee over Row

Strength/Conditioning:

EMOM 12 Min.:

Odd: 5-7 Strict Pull-up

        10-12 Jumping Pull-up

Even: 100m Medicine Ball Carry (9/6)

WOD: 10 Rounds for Time

10 Hand release push-up

10 Box Jump (24/20)

10 Double Under

CORE: AMRAP 8 Min.:

30 Mountain Climbers

15 Sit-ups

Strength: 

Find 5RM Deadlift in 10 minutes

Rest 2 minutes then

EMOM 8 Min. :

3 Rounds of

1 Hang Power Clean

1 Power Clean with %50 of your 5RM Deadlift

WOD: AMRAP 12 Min.:

7 Power Snatch (50/35)

11 Kettlebell Goblet Squat (55/35)

Strength: 

10-9-8-...1 Reps of 

Bench Press 

WOD: 6 Rounds for time

6 Overhead Squat (42.5/30)

8 Toes to Bar

10 Double Under

WOD: 

AMRAP 6 Min:

6 Burpee

6 Pull-up

Rest 2 minutes

AMRAP 6 Min:

6 Push-up

6 Box Jump Over (24/20)

Rest 2 Minutes

AMRAP 3 Min:

Max rep Air Squat

CORE: 8 Min. AMRAP

10 Knees to Elbow

12 Sit-up

Strength: Every 1.30 Min. for 7 Rounds

3 singles Clean&Jerk

WOD: AMRAP 15 Min.

12 Medicine Ball Clean (9/6)

250m Row

8 Deadlift (70/50)