Strength: 

EMOM 12 Min:

Odd: 4-8 strict pull-up/10-14 jumping pull-up

Even: 4-8 strict dips/10-14 jumping dips

WOD: 4 Rounds for time

16 Burpee

16 Box Jump (24/20)

8 Burpee Box Jump (24/20)

CORE: For time

50 sit-up

50 v-up

Strength:

EMOM 8 Min:

5 Bench Press

Conditioning:

Row 40-30-20-10 calories

rest 1 minute between the rounds

WOD: AMRAP 10 Min:

12 Push-up

100m sprint

12 Wall Ball (9/6)

Strength:

EMOM 10 Min:

1 Strict Press+2 Push Press

(climbing)

WOD: For Time

3-6-9-12-15-18-21 reps of
Power Clean (50/35)

30-27-24-21-18-15-12 reps of
Double Under 

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