Strength:

EMOM 12 Min:

Odd: 6-8 Strict dips/10-14 jumping dips

Even: 15-20 Sit-up

WOD: EMOM 20 Min:

Min1: Max cal. row

Min2: Max rep row over burpees

Min3: Max rep box jump overs

Min4: REST

Strength:

in 10 minutes find your 1RM Strict press

rest 2 minutes

EMOM 8 min:

6 Push Press with %60 of your 1RM Strict press

WOD: For Time

21-15-9-15-21 reps of

Pull-up

Kettlebell Swing (55/35)

*20 Double Under after every round

Strength: EMOM 12 Min.

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

WOD: 4 Rounds for time

20 Medicine Ball Clean (9/6)

200m Run

20 Wall Ball (9/6)

200m Run

CORE: 4 Rounds

1 minute plank

30 seconds rest

WOD:

AMRAP 10 Min:

10 Push-up

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min:

10 Hand release push-up

10 Air Squat

rest 2 minutes

AMRAP 10 Min:

10 Handstand push-up

10 V-up

Strength:

in 15 minutes

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Front Squat

(no rush!)

WOD: '' DANNY''

AMRAP 20 Min:

30 Box Jump (24/20)

20 Push Press (50/35)

30 Pull-up

Strength:

Every 1.15 min. for 8 rounds

1 Squat Clean

1 Hang Squat Clean

1 High Hang Squat Clean

WOD: 5 Rounds for Time

11 Power Snatch (50/35)

22 Deadlift (50/35)

11 Hang Power Clean (50/35)

Strength:

in 12 minutes find your daily 5RM Back Squat

WOD:AMRAP 12 Min:

9 Thruster (42.5/30)

9 Bar Over Burpees

9 Double Under

CORE: 4 Rounds

20 Kettlebell Russian Twist

15 V-up