Strength: EMOM 10 Min.

3 Overhead Squat 

(3 seconds pause at the bottom, if possible)

WOD: AMRAP 16 Min.

12 Medicine Ball Clean (9/6)

200m Medicine Ball Carry (9/6)

12 Ball Slam (9/6)

Strength: EMOM 12 min.

Odd: 4-6 strict pull-up/8-12 jumping pull-up

Even: 5-8 Handstand push-up

WOD: For Time

21-15-9-15-21 reps of

Burpee

*30 sit-up after every rounds of Burpee

CORE: For Time

100 Kettlebell Russian twist

Strength: 

Every 1.30 min for 8 rounds

(climbing)

5 rep Back Squat

WOD: AMRAP 15 Min.

10 Clean&Jerk (50/35)

100m Dumbbell Farmer's carry (45/35)

15 Push-up

CORE: 3 rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Conditioning:

every 1.30 min for 8 rounds

Row 15 calories

WOD: 4 Rounds for Time

12 Dips

20 Double Under

15 Pull-up

20 Air Squat

Strength:

in 12 minutes up to heavy 3 reps Deadlift

WOD: Time Cap. 12 min.

3-3,6-6,9-9.. reps of

Power Clean (50/35)

Kettlebell Swing (55/35)

CORE: For Time

60 sit-up

30 v-up

60 sit-up

Strength:

Every 1.30 min. for 8 rounds

1 Power Snatch+1 Hang Power Snatch+3 Behind the neck Push Press

WOD: 

Team of 2 complete AMRAP in 24 min.

30 Thrusters (42.5/30)

30 Bar over burpees

300m Run

Strength:

in 12 minutes find 1RM Jerk from the rack

WOD:5 Rounds for time

15 Sumo Deadlift High Pull (42.5/30)

20 Box Jump (24/20)

15 Toes to Bar