Strength:

Up to heavy 3 reps Back Squat in 10 minutes

WOD: AMRAP 14 Min.

6 Power Snatch (50/35)

9 Bar over Burpee

15 Double Under

CORE: 8 Min Time Cap.

100 V-ups

Strength:

Every 1.30 Min. for 7 Rounds

8 Deadlift

6 Hang Power Clean

4 Push Press

WOD: For Time

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

Push-up

Toes to Bar

*15 Kettlebell Swing (55/35) after every round

Conditioning: 

9 Min. Time Cap.

Row 2k

WOD: AMRAP 15 Min.

9 Pull-up

15 Box Jump (24/20)

21 Sit-up

27 Air Squat

WOD: 10 Rounds for Time

10 Thrusters (42.5/30)

100m Run

10 Ball Slam (9/6)

CORE: 4 Rounds

30 seconds hollow hold

30 seconds rest

30 seconds arch hold

30 seconds rest

Strength: Every 1.30 min. for 10 rounds

2 sets of:

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

2 Power Snatch

WOD: AMRAP 16 Min.

8 Hang Power Clean (50/35)

10 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

Strength: EMOM 12 Min.

Odd: 10 Deadlift

Even: 6-8 Strict pull-up/10-12 jumping pull-up

WOD: For Time

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

Front Squat (50/35)

10 push-up

10 toes to bar

after every set of Front Squat

CORE: AMRAP 6 Min.

12 sit-up

30 seconds plank

Strength:

Every 1.30 min. for 8 Rounds

2 Push Press

4 Push Jerk

8 Back Squat

WOD: Team of 2 complete AMRAP in 20 min.

20 Burpee Box Jump Over (24/20)

30 Clean&Jerk (45/30)

50 Double Under