Strength:

Every 1.30 min for 7 rounds

1 Strict Press

2 Push Press

4 Push Jerk

WOD: 4 Rounds for Time

250m Run

15 Pull-up

15 Overhead Squat (40/25)

CORE: 3 rounds

30 sec. side plank (right)

30 sec. plank

30 sec. side plank (left)

30 seconds rest

Strength: 

in 10 minutes up to heavy 7 reps front squat

rest 2 minutes then

EMOM 8 Min:

8 Thrusters with %50 of  7 reps front squat

WOD: AMRAP 15 Min:

15 Deadlift (50/35)

30 Wall Ball (9/6)

12 Hang Power Clean (50/35)

WOD: AMRAP 20 Min.

10 Box Jump Over (24/20)

10 Ring Row

10 steps Walking Lunge

10 Dips

CORE: 8 Min. AMRAP

10 Sit-up

10 Knees to Elbow

Strength/Conditioning: EMOM 12 Min.

Odd: 4-6 Strict pull-up / 10-12 jumping Pull-up

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

WOD: 2 Rounds for Time

50 Air Squat

40 Hand release push-up

300m Run

20 Burpee

Strength: 

Every 1.30 Min for 7 Rounds

12-10-8-6-4-2 reps of Bench Press

WOD: 8 Rounds

8 Power Snatch (35/25)

8 Thrusters (35/25)

CORE:4 Rounds

30 seconds hollow hold

30 seconds rest

30 seconds arch hold

30 seconds rest

Strength: EMOM 12 Min.

3 Clean&Jerk

WOD:AMRAP 16 Min.

15 Box Jump (24/20)

10 Deadlift (70/50)

200m Run

12 Pull-up

Conditioning:

Row 500m

Row 400m

Row 500m

Row 400m

Rest 1 minute between the rounds

WOD: 12 Min. Time Cap.

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

Power Clean  (50/35)

Wall Ball (9/6)

CORE: 4 Rounds

75 seconds Plank

15 seconds rest