WOD: EMOM 20 Min.

Min 1: Max  rep dips

Min 2:Max rep box jump (24/20)

Min 3: Max rep pull-up

Min 4: rest

CORE: 5 Rounds

20 Sit-up

30 Flutter kicks

Strength:

5-5-5-3-3-3-1-1-1 reps of Bench press

then 1 round max rep with %50 of last round

WOD: For Time

21-18-15-12-9-6-3 reps of

Kettlebell Swing (55/35)

*150m sprint after every round

Conditioning:

3x200m Row

2x400m Row

1x600m Row

*rest 45 seconds between the rounds

WOD: AMRAP 10 Min:

10 Hang Power Clean (50/35)

10 Push-up

CORE: 4 Rounds

1.30 min. Plank

30 seconds rest

Strength: Every 1.30 Min. for 7 Rounds

1 Power Snatch

2 Overhead Squat

4 Behind the neck Push Press

2 Overhead Squat

WOD: For Time

Cash in: 100 Wall Ball (9/6)

then

12-9-6-3-6-9-12 reps of

Deadlift (70/50)

Dumbbell Push Press (55/35)

Strength/Conditioning: EMOM 12 Min:

Odd: 5-7 Strict Dips/10-12 jumping dips/bench dips

Even: Max. rep single under/Max. rep double under/Max. rep double under attempt

WOD:

AMRAP 7 Min:

7 Toes to Bar

7 cal. row

rest 1 min then

AMRAP 7 Min:

Burpee Box Jump over (24/20)

CORE: 6 Min. AMRAP

10 V-up

20 Kettlebell russian twist

Strength: 

In 10 minutes up to heavy 5 reps Front Squat

Rest 2 minutes then

EMOM 8 Min:

6 Front rack Lunge with %50 of your 5 reps Front Squat

WOD: AMRAP 15 Min:

7 Power Snatch (50/35)

200m Medicine Ball Carry (9/6)

11 Pull-up

Strength: Every 1.30 min. for 9 rounds

1 Power Clean

3 Push Press

1 Thruster

WOD: For time

12-11-10-9-...-1 reps of Sumo Deadlift High Pull (42.5/30)

after each Sumo Deadlift High Pull:

10 Hand release push-up

10 Sit-up