Strength: Every 1.30 min. for 8 rounds

5 Power Clean

WOD: AMRAP 15 Min.

10 Thrusters (42.5/30)

15 Kettlebell Swing(55/35)

CORE: 8 min. time cap.

10-9-8-7...-1 reps of

Toes to Bar

V-up

Strength:

in 10 minutes up to heavy 3 reps push press

rest 2 minutes then

EMOM 5 Min:

9 Back Squat with 3 reps heavy push press

WOD: For time

10-9-8-7...-1 reps of

Power Snatch (50-35)

*7 burpee pull-up after every round

Conditioning:

4x400m row

rest 45 seconds between the rounds

WOD: 8 rounds for time

15 push-up

15 double under

15 box jump (31/24)

Strength: 12 min. time cap

10-9-8-7...-1 reps of

Back Squat

WOD: AMRAP 12 Min.

12 Burpee

12 Power Snatch (40/25)

CORE: 6 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

7-7-7-5-5-5-3-3-3 reps of

Deadlift

WOD: For Time

27-21-15-9

Clean&jerk (50/35)

Row for cal.

Wall Ball (9/6)

Strength: EMOM 8 Min:

6-8 Strict pull-up

10-14 jumping pull-up

WOD: AMRAP 15 Min:

20 jumping squat

12 hand release push-up

20 steps lunge

12 toes to bar

CORE: 7 Min. AMRAP

10 V-up

20 Kettlebell russian twist

Strength:

Every 1.30 min for 8 rounds

3 sets of:

1 power snatch

1 hang power snatch

WOD: For Time

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

Kettlebell Swing (55/35)

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

Burpee Box Jump over (24/20)