Strength:

EMOM 5 Min:

5 Snatch grip shrug

rest 1 minute

EMOM 5 Min:

5 Snatch grip high pull

rest 1 minute

EMOM 5 Min:

3 Squat/Power Snatch

WOD: 5 Rounds for time

15 Medicine Ball Clean (9/6)

15 Burpee

150m Medicine Ball Carry (9/6)

Strength:

5x5 Deadlift (across)

3x3 Deadlift (across)

3x1 Deadlift (across)

WOD:

15min Time Cap

3-6-9-12... reps of

Push-ups
Pull-ups
Air Squats

*100m Sprint after every round

Strength:

Every 1.30 min. for 8 rounds

5 Deadlift

3 Hang Power Clean

2 Jerk

(go unbroken)

(climbing)

WOD: For Time

40-35-30-25-20 reps of

Wall Ball (9/6)

15 Power Snatch (42.5/30) after every round

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