Strength: 

EMOM 6 Min:

5 Bench press

rest 2 minutes

EMOM 6 Min:

6 Barbell row

WOD: For Time

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

Strict Press (40/20)

*12 cal. row after every round

Strength: EMOM 10 min:

3 Wall Climb

WOD: 5 Rounds for Time

20 Burpee

10 Handstand push-up

CORE: 4 Rounds

45 seconds hollow hold

15 seconds rest

45 seconds plank hold

15 seconds rest

Strength: EMOM 12 Min.

Odd: 4-6 strict dips/8-12 jumping dips

Even: 15-20 Air Squat

WOD: AMRAP 15 Min:

10 Pull-up

10 Box Jump Over (24/20)

20 Sit-up

200m Medicine Ball Carry (9/6)

CORE: AMRAP 5 Min:

Strict knees to elbows

Conditioning: EMOM 14 Min.

Odd: Row for max. calories

Even: Rest

WOD: For Time

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

Sumo Deadlift High Pull (42.5/30)

Hand release push-up

*15 Double Under after every round

Strength: EMOM 10 Min.

6 steps Front rack Lunge

WOD: 

Team of 2 complete AMRAP in 20 min.

50 Wall Ball (9/6)

30 Hang Power Snatch (50/35)

30 Push Jerk (50/35)

50 Kettlebell Swing (55/35)

Strength:

EMOM 3 Min:

7 rep Deadlift

rest 1 minute

EMOM 3 Min:

5 rep Deadlift

rest 1 minute

EMOM 3 Min:

3 rep Deadlift

rest 1 minute

EMOM 3 Min:

1 rep Deadlift

WOD: AMRAP 12 Min:

12 Power Clean (50/35)

15 Push-up

150m Run

CORE: For Time

100 Partner sit-up with medicine ball

Strength:

Every 1.30 min. for 8 sets:

2 rounds of:

1 Snatch grip high pull

1 Power Snatch

1 Hang Power Snatch

(Climbing)

WOD: 4 Rounds for time

12 Push Press (50/35)

16 Back Squat (50/35)

12 Burpee Box Jump (24/20)

16 V-up